Run 70 minutes, fartlek run. Have fun.
Cycle 1 hour 30 minutes, maintain a cadence of 95 RPM.
Run 1 hour 40 minutes, Zone 2 Heart Rate, nice steady state with a push at the last 3 minutes.
Today, run for one hour and fifteen minutes at a steady pace in heart rate zone two. Hydrate and eat.
Second workout of the day is one hour bike ride at 95 RPM.
Be sure to eat, hydrate, and stretch.
Warm up thoroughly.
Using a heart rate monitor, run for ten minutes. At the ten minute mark press the LAP button on your watch/device and continue running for another 20 minutes for a total of thirty then cool down. This will help you find your lactate threshold.
Be sure to stretch after your run and hydrate/eat.
Swim 2350 meters