Week 5 6-12 Jan |
STRENGTH |
5km E ( RPE 2-3 ) |
REST |
7km SPD 2km WU ; 4 x 2 min HD ( RPE 7 ) with 2 min E between ; 2km CD |
REST |
12km LSD ( RPE 2-3 ) |
5km E ( RPE 2-3 ) |
29km |
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Week 6 13-19 Jan |
STRENGTH |
6km E ( RPE 2-3 ) |
REST |
6km SPD 2km WU ; 4 x 1 min HD ( RPE 6-7 ) with 2 min E between ; 2 km CD |
REST |
5km TT ( RPE 7-8 ) |
10km LSD |
27km |
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Week 7 20-26 Jan |
STRENGTH |
6km E ( RPE 2-3 ) |
REST |
8km SPD 2km WU ; 6 x 2 min HD ( RPE 7 ) with 2 min E between ; 2km CD |
REST |
15km LSD ( RPE 2-3 ) |
5km E ( RPE 2-3 ) |
34km |
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Week 8 27 Jan – 2 Feb |
STRENGTH |
5km E ( RPE 2-3 ) |
REST |
6km SPD 2km WU ; 4 x 2 min HD ( RPE 7 ) with 2 min E between ; 2km CD |
REST |
8km E ( RPE 2-3 ) |
5km E ( RPE 2-3 ) |
24km |
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Week 9 3-9 Feb |
STRENGTH |
7km E ( RPE 2-3 ) |
REST |
8km SPD 2km WU ; 3 x 4 min HD ( RPE 7 ) with 4 min E between ; 2km CD |
REST |
5km E ( RPE 2-3 ) |
10km TT |
30 km |