M: Rest day
T: 60 min spin @ tempo & race pace
W: 1h 45min run @ base endurance. Approx 11 miles.
T: 1h 20min transition session: 10 min bike warm-up followed by 3 sets of 10 min bike @ tempo + 10 min treadmill @ tempo; cool down + stretch
45 min swim
F: 60 min run @ base endurance. 6.6 miles
S: 3h bike @ base endurance. Approx 48 miles
S: 1h 20m run incorporating 3x3km @ 1/2 marathon pace (14:15; 15:25; 15:10) with 3 mins recovery jog inbetween
Total: 10h 10min
3 comments:
sounds like you're back on track, mostly! good on you!
Yes! Finally! I'm now wearing full anti-chemical-warfare gear in the house in case the kids bring another nasty bug home!
gotta love those little incubators...
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