Bike

• 1h 10m
• 21.00 miles
• 18.00 Mi/hr

jorge m plan day 96
WU:
10' @ 68-73% + 5' alternating 30" @ 95-100%
30" @ 68-73% + 5' @ 80%

MS:
2x20' (5' Rest@ 75-80%) @ 94-100%

CD:
5-10' @ 65%

Run

• 30m
• 3.30 miles
• 09m 06s /Mi

• Calories out: 4061 From lifestyle:2669, From activities:1392
• Health data: Hours slept: 6

Run

• 51m 01s
• 5.83 miles
• 08m 45s /Mi

Swim

• 27m 31s
• 1749.78 yards
• 01m 34s /100 yards

S: long day
wu: 6 x 100, concentrating on different part of stroke each 100
main: 4 x 400, keeping each 400 even pace, (alternate 3 x 400)
cd: 2 x 150 pull

• Calories out: 3722 From lifestyle:2693, From activities:1029
• Health data: Hours slept: 6

Bike

• 50m
• 15.83 miles
• 19.00 Mi/hr

jorge m plan day 94

WU:
5-10' @ 75%

MS:
40' start @ 83% and every 5' increase power by 5% (when you get to 94% start again until you complete time)

CD:
5-10' @ 65%

• Calories out: 3429 From lifestyle:2713, From activities:716
• Health data: Hours slept: 6

Bike

• 1h 12m
• 22.80 miles
• 19.00 Mi/hr

jorge m plan day 92
WU:
10' @ 68-73% + 5' alternating 30" @ 95-100%
30" @ 68-73% + 5' @ 80%

MS:
4x10' (2' Rest@ 68-73%) @ 100-105%

CD: 5-10' @ 65%

Swim

• 13m 07s
• 874.89 yards
• -----

S: speed day
wu: 400 continuous. last 50 in each 100 is kick
main: 8 x 100 EBEH (each 100 = 25Easy, 25Build, 25Easy, 25 Hard)
cd: 6 x 25, each slower than last

• Calories out: 3845 From lifestyle:2688, From activities:1156
• Health data: Hours slept: 6