Bike

• 3h 06m 22s
• 51.46 miles
• 16.57 Mi/hr

Bike Base
Endurance
210
3.5 hour ride on a flat to rolling course. Keep HR in Zone 1-2.

Run

• 1h 40m 57s
• 10.25 miles
• 09m 51s /Mi

Run Strength
Strength
120
120' at Zone 1-2, last 30' at Z3. Stretch when done and add in Core 1, 2 or 3.

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