Ricardo's California 70.3 Week #1 Training Dec 7th

Monday
Fartlek Run
5 x 30 sec 6min pace
1 x 60 sec 6min pace
4.25M / 40 Min

Tuesday
RECOVERY

Wednesday
Steady State Bike
10 Min Warm up
3 x 10 min @RPE 7.5 / AR 4 min
17 Miles / 1hr

Thursday
Tempo Run
22 min RPE 8.5 (8.0 min pace)
5.0M / 45 Min

Friday
Steady State Bike
10 Min Warm up
3 x 10 min @RPE 7.5 / AR 4 min
17 Miles / 1hr

Saturday
Foundation Run
5.5M / 55 Minutes
Moderate Aerobic REP6-7

Sunday
RECOVERY

Week Summary

Bike - 34M / 2:00 hrs
Run - 14.75M / 2:20 hrs