Bike

• 1h 05m
• 19.00 miles
• -----

WU: Ride 5 mile warm up
MS: Then 7 miles hard followed by 1.5 mile hard run. Get back on bike and ride 7 miles hard again followed by a 1.5 mile hard run. Easy cool down (walking).

Run

• 30m
• 3.00 miles
• -----

3 miles off bike - see bike - sequence should be 7 mile bike/ 1.5 mile run - 7 mile bike/1.5 mile run.

After the last run, walk at least 20 minutes for a good cooldown.

Run

• 1h 00m
• 6.00 miles
• -----

6 miles at a moderate effort today. Add in 6x30" strides at 5k pace at any point in the run.

Strides

Bike

• 30m
• 9.00 miles
• -----

Recovery
Very Easy
30
Easy spin for 30 minutes in small chain ring.

Swim

• 30m
• 1500.00 meters
• -----

Easy swim
Recovery
30
1500
WU: 500
MS: 500 pull w/paddles. 10x50 on 20" rest. Swim easy and focus on form.

Pull

Run

• 20m
• 2.00 miles
• -----

Run Base
Endurance
Run 20 minutes on a flat course or treadmill. Keep RPE at 5-6 out of 10.

Bike

• 20m
• 6.00 miles
• -----

Bike Base
Endurance
Ride 20 minutes on a flat course. Keep RPE at 5-6 out of 10.

Swim

• 25m
• 1200.00 meters
• -----

Easy swim
Endurance
Easy 1.2k straight swim.