Only 3 weeks of workouts left.... It's getting close and very exciting... The last week before the event you should be tapering and doing less for that week, allowing your body to repair a little more before you hit it hard on the race....
At this time you should be doing some speed training (Sprints on the track - Choose PG or a track with nice pad) and some hill climbing (Several consecutive up/downs on "the hill").
When doing speed and hills make sure you add a swim on the day after these workouts or a light recovery day... Slow run or swim after the bike or a slow bike or swim after the run day.... These hard days are to help your muscles not to hurt you.... Listen to your body.
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