Run

• 40m 01s
• 4.34 miles
• 09m 13s /Mi

Run Base
Endurance
40
Run 40' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.

Bike

• 1h 00m
• 16.50 miles
• 16.50 Mi/hr

Recovery
Very Easy
60
Easy spin for 60' in small chain ring. Do this after a long run or race if one is scheduled.

Swim

• 1h 00m 21s
• 2800.00 meters
• 02m 09s /100 meters

Endurance
60
2800
WU: 400
MS:
3 * 200 0:45 rest
8 * 25 kick 0:10 rest
4 * 100 0:25 rest
8 * 25 kick 0:10 rest
5 * 50 0:10 rest
100 loosen easy swim
6 * 75 pull with paddles 0:20 rest
CD: 200

Run

• 30m
• 3.26 miles
• 09m 12s /Mi

Run Base
Endurance
30
Run 30' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done

Run

• 1h 30m
• 9.00 miles
• 10m /Mi

Run Base
Endurance
90
Run 90' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.

Bike

• 3h 51m 46s
• 70.47 miles
• 18.24 Mi/hr

Bike ME
Muscular Endurance
210
Race simulation - start out easy and at the start of hour 3 you should be in high Zone 2, the last 30' are Zone 3.

Bike

• 1h 25m 45s
• -----
• -----

Bike ME
Muscular Endurance
90
WU: 15' - nice smooth spinning
MS: Then shift into a the big chain ring and into a gear that allows you to spin at about 65-70 RPMs. You will spin 3x20 minutes in this gear - HR should be mid-high Z2 - recovery will be 5' easy between sets - you will probably see HR drift into Z3 - keep the cadence up - this is where you build strength.
CD: 10'