12 Weeks to London…Week 4 (15th-21st July)

Easy recovery training week! Low volume run week after ankle injury at Two Provinces Triathlon. One high intensity Bike & a couple of hard Swim sessions head of missing 3 days while gone to Scotland on my mates Stag!!! Back hard next week in advance of the Kilkenny Sprint Triathlon (my home town race) and the National Series Loughrea Sprint Triathlon.

WEEK 4 = 15th-21st July
Week to Recover!!!

P.M. Run – 13km/65min Aerobic Trail Run

P.M. Bike – 50km/95min Intervals (5x 5min Race Effort/5min Recovery)

A.M. Swim – 1.8km/50min Speed and Strength Intervals
P.M. Run – 7km/45min Hill Intervals

A.M. Swim – 1.5km/45min Lesson with focus on technique

Gone on Stag to Scotland!!!

Total Swim – 4km / 1hr 35min
Total Bike – 50km / 1hr 35min
Total Run – 19km / 1hr 50min

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