THURSDAY NOTES:
AM
PM
BIKE SESSION
RUN SESSION
40km cycle (most of it being in the aero position on your tri bike)
2km easy run warm-up followed by 4 x 2km intervals at moderate pace with a 1km easy recovery run in between stretch then do 1km cool down
Total 40km
Total 15km
FRIDAY NOTES:
COMPLETE REST DAY
SATURDAY NOTES:
AM
PM
BRICK SESSION
REST
80km bike - 5km run - easy pace Total 80km/5km
SUNDAY NOTES:
AM
PM
RUN SESSION
REST
Long run done slow - 22km - pace easy