12 Weeks to London…Week 8 (12th August-18th August)

10k Ray Triathlon Blog

WEEK 8 = 12th August – 18th August

MON
PM. Run – 10km/45min Tempo Run  for middle 25min

TUES
AM. Swim – 1.6km/45min 10x 100metre repeats at race pace
PM. Brick – 40km/80min Bike Interval (10x 2min Max Effort on Big Gear) followed by 4.5k/20min Aerobic Run

WED
AM. Physio – 45min (owwwwww!!!!)
PM. Bike – 30km/65min Easy Recovery Spin

THURS
AM. Swim – 1.9k/45min Sets (25m Sprints & Pull/Paddle work)
PM. Bike – 40k/80min Interval (6x 5min Leg Drills + 2x 5min TT)

FRI
AM. Run – 11km/50min Interval (5x 1km at 5k Race Pace + 20sec Hill Climb)

SAT
Off

SUN
Off

Total Swim – 3.5km / 1hr 40min
Total Bike – 100km / 3hr 25min
Total Run – 25km / 1hr 50min

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