12 Weeks to London…Week 7 (5th August-11th August)

10k Ray Triathlon Blog

WEEK 7 = 5th August – 11th August

MON
No training – recovery day after the Loughrea Triathlon 🙂

TUES
PM. Run – 8km/40min Aerobic

WED
PM. RACE Formula 1 Phoenix Park Duathlon
3k Run / 9k Bike / 3k Run / 9k Bike / 3k Run

THURS
PM. Run – 13km/62min Steady Aerobic effort

FRI
PM. Bike – 30km/60min Interval (4x 5min Race Pace / 5min Recover)
PM. Swim – 1.7km/45min Sets

SAT
PM. Brick – 50km/95min Tempo Bike (last 20mins at TT effort) followed by
6km/25min Tempo Run

SUN
AM. Swim – 2km/45min Endurance (2x 750m)

Total Swim – 3.7km / 1hr 30min
Total Bike – 98km / 3hr
Total Run – 36km / 2hr 30min

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