Base period over; let the fun (pain) begin

Ok, base phase done. No more 'easy' riding from here on in.

Today is 10K run, couple of repeats thrown in: 2k warm up, 1k hard, 1k easy, 1k hard, 1k easy, 1k hard, 1k easy, 1k hard, 1k warm down. Rob you can substitute weights for run.

Then, 2 hour bike: high cadence on the flats and downhills and then hard efforts UP every hill, push a higher than normal gear for reduced cadence and increased resistance. Heart rate should be 90% of max plus uphill, 70% max on flats etc.

Tomorrow we bike 3-4 hours, again with efforts on the hills, adjusted for length of ride down slightly to between 80-85% max efforts. Again recover on flats and downhills without allowing heart rate to descend below 65% of max.

am swim for me too on Wednesday; most likely 4k or so.

Thursday is 14k run, long slow distance. 2 hours recovery spinning on bike. high cadence, easy gears, 65% of heart rate consistency. Then its off to the gym for weights.

Friday is long slow ride day. Again 4-5 hours, hilly route, effort will be consistent throughout. So not taking it too easy anywhere on the route, nor pushing extreme efforts either.