12 Weeks to London…Week 10 (26th August-1st September)

10k Ray Triathlon Blog

WEEK 10 = 26th August – 1st September

MON
PM. Run – 12.5km/60min Steady State

TUES
PM. Brick – 30km/60min Bike Steady State followed by 2km/10min Easy Run

WED
AM. Swim – 1.7km/45min Sets
PM. Run – 12km/60min Interval with 5x 1km at race pace

THURS
AM. Swim – 1.2km/30min Sets (50metre Max effort repeats)
PM. Bike – 30km/60min Interval with 7x 2min Max Race Effort

FRI
AM. Run – 4km/20min Easy run with 4x 100m Strides

SAT
A.M. RACE Mourne Olympic Triathlon
1.5km/25min Swim – 40km/72min Bike – 10km/38 Run

SUN
AM. Bike – 35km/70min Steady

Total Swim – 4.5km / 2hr
Total Bike – 135km / 4hr 30min
Total Run – 40km / 3hr 10min

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