Training for Cal 70.3 is winding down and it has been going well. I have been average 25-40 mpw running and 120-150 mpw cycling, doing lots of road racing and time trials. My goal for the race is sub 4:40 with a 2:30 bike(conservative estimate) and a 1:35 run. I have been increasing the intensity this week and dropping volume and will be doing so the next two weeks. What are good track workouts, tempo runs and intervals to do in the remaining two weeks to help boost my performance. As race week approaches I should be doing V02 Max intervals from my understanding???