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Installment #11 1D7W
Week Seven
- Saturday. Bike for 1 hour 10 minutes Steady pace at a moderate heart rate.
- Sunday. Run for 40 minutes. Steady pace at a moderate heart rate.
- Monday. Rest Day.
- Tuesday. Swim 1100 yards. Warm up for 200. Swim 2 x 200 and 3 x 100 at higher/race pace. 200 Warm down.
- Wednesday. Bike for 50 minutes. Incorporate at least two hills into your workout of at least 3% gradient meaning hills where you will be standing on some of the climb. Steady pace at moderate exertion. Warm down for at least 5 minutes.
- Thursday. Run for 40 minutes. Steady pace at moderate exertion. Three intervals in the middle. Up the tempo to 90% effort for 100 yards, then jog for 200 yards, then 90% effort for another 100 yards.
- Friday. Swim 1000 yards. Steady long swim for endurance.
Finally, in the next week we want to schedule a long but moderate pace bike segment. The goal here is to test yourself by riding as long as you anticipate the race will take you to complete. This will give you an idea of what being aerobic for that duration will be like and assist in your pacing. More next week.
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