For those struggling to decide what to do on raceweek this is a sure fire way to come to race day ready to Respond, Evolve and Perform for 140.6 miles.
Warm up easy 10 mins
10 minute cooldown easy
Run out 4 minutes and back 4 mins building speed and pace from Z2-Z4
15 min Brick Segment Build Z2-Z4
10 x 50 Hard :15 rest
5 x 100 easy :20 rest
20 min run with 5 x 2-3 minute pick ups to race pace
30 mins easy with a few acellerations to Half Ironman Pace no longer than 90 seconds.