Saturday: Swim 1:30 just a straight swim, not interval sets - target HR range 80%
Run 5 Hours - tough hilly trails. The goal is to push every hill and recover to a 70% target HR range on the flats and downhills
Bike - 1 Hour spinning easy
Sunday: 8 Hours - much of ride areobic at 60-70% of max HR or 50-60% of LT watts. Will include a few 20-30minute efforts where I will bring it up to a nice strong aerobic tempo effort.
Goal: Finish with last hour stronger than first hour.
Enjoy your weekend of racing and/or training!