Week 10 10-16 Feb |
STRENGTH |
7km E ( RPE 2-3 ) |
REST |
9km SPD 2km WU ; 4x4 min HD ( RPE 7-8 ) with 4 min E between ; 2km CD |
REST |
5km E ( RPE 2-3 ) |
16km LSD |
37km |
Week 11 17-23 Feb |
STRENGTH |
8km E ( RPE 2-3 ) |
REST |
9km SPD 2km WU ; 4x4 min HD ( RPE 8 ) with 4 min E between ; 2km CD |
REST |
5km E ( RPE 2-3 ) |
18km LSD 3km WU ; 6km at sort of hard effort ( RPE 4-5 ); 9km E ( RPE 2-3 ) |
40km |
Week 12 24 Feb-2 March |
STRENGTH |
5km E ( RPE 2-3 ) |
REST |
9km SPD 2km WU ; 3 x 5 min HD ( RPE 6 ) with 3 min E between ; 2km CD |
REST |
5km E ( RPE 2-3 ) |
15km TT |
34km |
Week 13 3-9 March |
STRENGTH |
5km E ( RPE 2-3 ) |
REST |
8km SPD 2km WU ; 4 x 2 min very hard ( RPE 7 ) with 2 min E between ; 2km CD |
REST |
10km E ( RPE 2-3 ) |
5km E ( RPE 2-3 ) |
28km |