M
8M Track
15min warm up
4 x (800, 60 sec, 400) at ~2:40, :77, 1x 400 easy between sets
15min cool down
T
2700 swim easy
W
2 HR SPIN
TH
6M run with 3 Ttempo / 3000 swim
F
OFF
SAT
BFA #2 (51:26) - 1 m cooldown
SUN
60m easy ride (3 hr 40)
total training time: ~11 hrs --------------------------