Mon 30 min swim
Tues Strength session 65 lb squat press x 10 / pull-up x 10 / clapping push-up x 10 / 35# kb clean and press x 10 in each hand / 5 rounds as fast as possible / Run 6 miles endurance pace
Wed Ride 60 miles under 3 hours
Thurs Swim 500 warm-up / 10 x 100 on 2:15 / 10 x 50 on 1:15 / 500 swim / Run 6 miles faster than Tues
Friday off
Sat Ride 80 miles endurance pace
Sun Run 10 miles endurance pace (Like big sat rides, followed by longer runs on Sunday. Teaches your body to run on tired legs, but not as stressful as long bricks.
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