• recommended: 30 min zone 2, 3 sprints, 30 min zone 2
  • 10-20 seconds max effort and move slowly for 5 minutes and repeat

Week 1 (Jan 13-19):

• [x] Mon: Rest day (just arrived back in Boston)
• [x] Tue: 150 W for 20 minutes - 115 W for 40 minutes (half before, half after)
• [x] Wed: Tri Team Swim
• [x] Thu: Tri Team Bike (1 hr)
• [x] Fri: Swim + Bike Workout
• [x] Sat: 2.5 hours indoors at race pace
• [x] Sun: 14.5 km long run

Week 2 (Jan 20-26):

• [ ] ~~Mon: Tri Team Run~~
• [x] Tue: 150 W for 30 minutes - 115 W for 30 minutes
• [x] Wed: Tri Team Swim
• [x] Thu: Tri Team Bike (1 hr)
• [x] Fri: 40 min swim + 40 min bike at 140 W
• [x] Sat: 10 mile run
• [x] Sun: 3 hours indoors at race pace (3:10 with breaks)

Week 3 (Jan 27-Feb 2):

• [ ] ~~Mon: Tri Team Run~~
• [x] Tue: 150 W for 35 minutes - 120 W for 25 minutes