Monday
Bike - 37.2 km done outside!
Tuesday
Run - 6.4km done on the indoor track as 4 laps easy 1 lap moderate until 40 minutes
Swim - 2450m including 20 x 50m
Wednesday
Bike - 1:05 on spin bike done before and after group fitness class
Thursday
Swim - 1550m done in 200m and 300m easy paced intervals
Friday
Walk - 8km in 1:30 in lieu of a long run
Saturday
Run - 5.3km done as a brick style run after
Total training time 8:30:10
Swim - 4000m
Bike - 4:05:00 including 37.2km outside
Run - 11.9km + 8km walking
I'm including the walking time as training time as I know without a doubt that I will be walking during the race and time on the feet counts!
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