yeah a bit late i know.. haha.. but still. .good to push myself.. typed here alr then must do!
monday :
rest (after sat's 21km slope and sun's brick trg at ECP.. i deserve it!)
tuesday :
morning - cycle 40km (speed intervals)
evening - 30 min run @ 5:30 pace + 5 x 50m fartlek
wedneday :
afternoon: 4 x 800m hard with 2 mins jog
thursday :
mock sprint triathlon at 2pm for climatisation to heat
750m swim, 26km bike, 7km run
friday :
morning: 40 minutes steady run
saturday :
morning: Team Runfanatics training (Sham aka coach say it's crazy! i've no idea what it consists!)
sunday
morning: Desaru 110km HHHH (Headwinds, Heat, Hills & Humidity) ride.
night: yet to confirm
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