Joe -SC WK #15 Weekend Options
RnP - I am on week #14 with my "A" Race (800m swim, 20K bike, 5k run) on 17 September, which is a Thursday of week #21. I already have planned a race rehearsal at a local race for a "C Race" (400m swim, 10mi bike, 2.4K run) in week #17 (22 August). So here is my question, in Week #15 (9 August), I have three options on that weekend:
1. Race a Bike 40K TT - Sunday with no workout Saturday
2. Triathlon - 400m swim, 15mi bike, 5K run - also Sunday with no workout Saturday
3. Scheduled SC Week #15 workout, which is:
a. Saturday - Bike: MS: 2 x 20' (4') @ Z4 and Run: 20' @Z3 out and Z4
b. Sunday - Run: MS: 3 x 3' (2') @ Z5, then 1 mile @ Z4. Remainder of run is to build from recovery effort to HMP/Z3/Mod-Hard pace to simulate the end of your run
Bottom Line: I want to do the option that gives me the best fitness boost for my A Race. Which one is best? 
Thanks, Joe 
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