Monday: 5K swim, 75 min run at 4.15-4.00/km with hillsprints and gym afterwards. 2 hour massage
Tuesday: 3½-4 hour ride followed by a 30 min tranistion run at 4.15-4.10/km and a few build-up sprints
Wednesday: 5K swim Hard, 3 hour ride with 50 min at IM pace, 30 min transition run at 3.40/km
Thursday: 3½-4 hour ride + 30 min run at 4.15-4.10/km
Friday: 5K swim, 90-105 min run at 4.15-4.00/km with hillruns and gym
Saturday: off, but staying active working on the house or playing with Oskar
Sunday: 3-4 hour ride, 45 min run as X-training with 3x30 ride+15 run with strength and IM pace work, Swim 3,5 K
In total 23-27 hours with 16-19K swim, 13-15 hours bike and 5-5½ hour run.
