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View albumTime to TRAIN!
July 27
July 26
- 30m
- 3.40 miles
- 08m 49s /Mi
Temp:13c
Wind:9mph
humidity:95%
- 28m
- 1500.00 meters
- 01m 52s /100 meters
Swim
WU100m
100m Pull
4x50 (25m Build, 25m Catchup)
Main
100m Pull :20RI (1:45)
2x100m @ T-Pace + :02 :15RI (1:56, 1:54)
100m Pull :20RI (1:51)
2x100m @ T-Pace + :01 :15RI (1:55, 1:55)
100m Pull :20RI (1:51)
2x100m @ T-Pace :15RI (1:52, 1:54)
CD
200m
I actually managed to get 4 out of the six 100m's bang on pace and the other 2 were pretty close!
- Calories out: 2810 From lifestyle:2173, From activities:637
- Health data: Hours slept: 7
July 25
- 55m
- 22.41 miles
- 24.45 Mi/hr
- 1h 30m
- 9.98 miles
- 09m 01s /Mi
Temp:24c
Wind:0
Bike
WU:5' @ 70%
MS: Do 45' alternating 5' @80%, 5' @75%, 5' @85%
CD: 5'
Run
Considering the heat (and the fact that it has gone from raining almost solidly for 2 months with temps around 19-20c to clear skys and 24c+ over the space of a weekend), I think the fact that I was just over 9min/mile is pretty good going.
- Calories out: 4047 From lifestyle:2135, From activities:1912
- Health data: Hours slept: 7
July 24
- 1h 00m
- 6.68 miles
- 08m 58s /Mi
Temp:14c
Wind:2mph
Humidity:95%
- 56m
- 3000.00 meters
- 01m 52s /100 meters
Run
Felt much hotter than 14c, but at least it's finally stopped raining!
Swim
WU
300m (5:27)
200m Pull
6x75m (50m Build, 25m B-3) :15RI
Main
8x50m Desc sets of 2 :15RI (:58, :57, :53, :55, :54, :52, :48, :46)
4x75m Pull
2x
2x200m @ T-Pace :20RI (1, 3:52, 4:50*, 2/ 3:54, 4:00)
1:00 Rest between sets
8x25m Odd build, Even fast (Odds ~:24, Evens ~:21)
CD
100m
50m
*Miscounted and swam 250 accidently.
New best 300m time (and 200m - 3:40, though only by 1 sec).
- Calories out: 3418 From lifestyle:2162, From activities:1255
- Health data: Hours slept: 7
July 23
- 53m
- 24.00 miles
- 27.17 Mi/hr
Bike
WU: 10' @ 65-70%FT + 5' alternating 30" @ 95-100%FT / 30" @ 65-70% + 5' @ 75% FT
MS: 6x4' (45" Rest@ 65-70% FT) as last week's 6th set, 6th pushing 2-4w higher - the last (6th) set will be your baseline for next week
CD: 5'
- Calories out: 3058 From lifestyle:2188, From activities:870
- Health data: Hours slept: 7
July 22
- 30m
- 3.43 miles
- 08m 45s /Mi
Temp:16c
Wind:10mph
Humidity:77%
- 41m 18s
- 2100.00 meters
- 01m 58s /100 meters
WU
400m
Main (T-Pace = 1:54/100)
400m @ T-Pace + :06 :15RI (7:55)
2x200m @ T-Pace + :02 :15RI (3:51, 3:57)
400m @ T-Pace + :05 :15RI (8:04)
4x100m @ T-Pace (1:56, 1:56, 1:58, 1:58)
CD
100m
Water was quite warm making it difficult to hit my target times.
- Calories out: 2914 From lifestyle:2179, From activities:735
- Health data: Hours slept: 7
July 21
sicone's Training Log
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July 2012 
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Upcoming races
- Big Sow Olympic (Triathlon)6/16/2013 Nuneaton, Warwickshire
- Midnight Man (Triathlon)7/27/2013 Dartford, Kent
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Bike
WU: 5' @ 70%
MS: 3x9' (2.5' @ 75% FT) @ 85-90%
CD:5'