Wayne's Weekend Workouts - WWW

So the weekend is here!  Time to really start ramping up the miles in preparation for an Ultraman format triathlon in Mexico next month:

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!