12 Weeks to London…Week 9 (19th August-25th August)

10k Ray Triathlon Blog

WEEK 9 = 19th August – 25th August

MON
PM. Swim – 2km/50min Intervals
PM. Run – 12km/55min Steady State with 2x 15min Tempo Intervals

TUES
PM. Brick – 37km/70min Bike Interval (4x 5min + 1x 8min Race Pace effort) followed by 2km/10min Easy Run

WED
AM. Run – 7km/55min Interval (xxxx)
PM. Swim – 1.1km/20min Easy River Swim

THURS
PM. Bike – 30k/60min Rolling Tempo

FRI
PM. Run – 10k/45min Interval – 5x 800m at 5k Race Pace

SAT
Off

SUN
A.M. RACE Dublin City Olympic Triathlon
1.5km/30min Swim – 40km/70min Bike – 10km/38min Run

Total Swim – 4.6km / 1hr 40min
Total Bike – 80km / 2hr 20min
Total Run – 41km / 3hr

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