Focus: Sustained sessions. More bike/running.
Monday: Afternoon bike ride around 25km. Run to / back from gym. Swim 1km.
Tuesday: Early morning group ride with FHL around Century Park. 25km.
Wed: Evening small group ride. 40km. Steady focused on HR around 140bpm.
Thursday: Early morning high intensity group ride, fasted. 25km
Friday: No training
Sat: Early morning group bike, medium to fast. 111km. 4-5hrs. All small chain ring.
Sun: Morning group ride easy paced. 60km. 3hours.
Total: 6 sessions (12 hours) Bike (6 sessions, 11 hrs); Run (1 sessions, 30mins); Swim (1 sessions, 30mins);