h/i swim = w/u + 4x400 + c/d (20 s. rest)
e swim = 2600 yds
h/i bike = w/u + 45 min (40k speed) + c/d
e bike = 3:00 steady or 1:15 race pace
h/i run = w/u + 26 min. 10k speed + c/d
e run = 1:50 easy
brick = 1:30/ 45 easy
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