Monday - Swim with TPT. Staying in lane 3 with the faster group.
Tuesday - Run at Dyce, 3.5 mile loop and a stretching session.
Wednesday - Gym brick 45 min run, 1 hour bike. Should be somewhere around 5 miles and 19 miles again.
Thursday - Swim 30mins steady or drills, (with some turns if the pool is quiet) and core.
Friday - Bike. Either gym or mtb.
Saturday - Rest day
Sunday - Aboyne Duathlon. 2.5 mile run, 9 mile bike, 2.5 mile run.
Target totals - Swim >1.5 miles Bike >31 miles. Run >10 miles. A core or stretching session.
Back down to my base numbers for an average week this week due to the race on Sunday. Might slot an easy swim into Saturday morning rather than a rest day.
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