MONDAY
R: 45 minutes. 10 minute warm up, then do 20 second strides* before
returning to RPE 3 pace. Repeat strides every 5 minute until end of run.
TUESDAY
R: 45 minutes easy pace, RPE 3
WEDNESDAY
B: 60 minutes road or trainer, like last week this is all small chainring
work, low effort.
R: long run again, easy pace
THURSDAY
S: race-specific
wu: 4 x 50 continuous, odds are breathe every side, evens bilateral.
main: 2 x 1000, 1 is RPE4, 2 is RPE 6
cd: 250 easy
FRIDAY
S: speed day
wu: 300 continuous. concentrate on form weaknesses.
main: 10 x 100 descend 1-5 and 5-10
cd: 200 continuous, alternate 50kick, 50 swim)
B: 55 minutes, on the trainer if possible:
wu: 10:00 at RPE 2-3
main: 4 x ( 8:00 at RPE 4-5 fast spinning,
2:00 at RPE 2)
cd: 5:00 work down to RPE3 then RPE2 to finish
SATURDAY
S: long day
wu: 6 x 100, concentrating on different part of stroke each 100
main: 4 x 500, keeping each 500 even pace
cd: 2 x 150 pull
SUNDAY
B: Long bike again this Sunday. Try to find couple hills to throw in but keep
climbing efforts seated.
