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2013 70.3 Intermdiate Plan Missing Instructions

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Coach, 

Saturday(week 8) of the 2013 70.3 Intermediate plan calls for a Big day. Notes say to swim for 60', bike 3 hrs, run 45'.  There are instructions on how to execute the swim and run but nothing for the bike. In addition appears there are some issues with the font (i.e. characters not sure what the "squares" mean :). Finally, seems odd to run at MP pace off the bike vs. HMP. I copied the instructions from the plan below for your reference.

Swim Instructions: T-Pace Swim Test: This test will establish your ???T-Pace" which we will use as a reference for future interval work. WU: Start slow and gradually build pace/effort. 100 swim, 100 kick, 100 swim, 100 kick, 100 swim. MS: After the warm-up, swim 1000 yards/meters at a constant pace and good effort???as if racing. WD:Easy swimming as needed. Record your average pace per 100. This pace is your "T-pace" until the next test!

Coach Notes: Technique Focus: head position -- neutral head position, not looking up or down; breath straight to the side, to 9 or 3, with no head lift. Think "one goggle out," minimizing head roll.

Run Instructions: WU: 3 miles @ z2/MP/Steady PLUS 30?? per mile MS: Remainder of run @ z2/MP/Steady with a 30-step walking break per mile. WD: 5' easy / walking

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