Weekly Plan 7/23-29

keep in mind these arent all HR zones.

Run is HR zone
Bike is Power zone, not HR
Swim is time/100 meter, not HR

these were calculate by myself and Olaf based on my bike racing this year, as well as my 1/2 and full IM times and correlating to my Bike Goal.
Run zone very similar to before, nearly identical.
Swim zone calculated off my IM pace and the swim goal I want to reach.

Mon: Masters swim, 3-4K
Tues:
am: 5 mile run in morning Z2
pm: 17 mile bike in 1 hour, focus on uplift.
Wed:
am: Swim 2.1k: 1k z2 after each 4th turn, 15 yd sprint.
Then 5 X 200/20 (150 Z2, 50 Z3): 100 cd
Then 5 mile TM run alternating 4 min Z1 and 1 min Z3
pm: 29 mile ride Z2 with 3 X 12 min intervals at Z4 hold rpm 65-75

Thurs:
pm: 8 mile, 1 hour run. Alternate 5 min Z2 and 3 in Z3 entire run.
Fri:
am: Bike on Trainer 12 miles, Z2, lift legs as focus, hold rpm at 80
pm: Swim 3.4K: mixed drills, core set is 12 X 100/10 each build to Z4 pace.
800 pull and paddles after Z2/3

Sat: 5 mile run before my 15 hr shift
Sun:
am: 18 miles Z2, 7:20-40 pace to total around 2:15
pm: bike 23 miles Z2, run 4 slow with MAC team.