Run

• 1h 30m
• 10.60 kms
• 08m 29s /KM

15min wu

15 x 2 minutes uphill (hittin low z4) + 2 minutes recovery

15 minutes cd


this hurt. was glad I saved energy on run yesterday. I managed to do all 15 sets but the last 2 or 3 were really the test of my will.

Had 1 litre of water with salt and 40g of glucose in it.

I feel quite exhausted after this workout.

Run

• 30m
• 3.80 kms
• 07m 53s /KM

easy run treadmill

felt great. I felt such bursts of energy and strenght in my legs that I even increased the speed a few times just to enjoy the pleasure of running :)But then I got reasonable again and slowed down as my HR started to get to z2 and tomorrow is planned 1:30 hilly run on treadmill and to be honest I am a little bit scared of it so I tought that it would be good to save energy for it.

Had 10g of glucose before run. Drank about 7 dl of water.

Swim

• 45m
• 1600.00 meters
• 02m 48s /100 meters

wu
8x50 odds are breathe every side, evens bilateral

main

2x500 1. RPE4 2nd RPE6

cd

200 easy breast stroke

1st half of swim was pure suffering because of small boys in the pool but somehow I managed not to drawn any of them. Swimming felt okish had no actuall problems with breathing, legs, arms or whatever. Second half was pure bliss as the boys dissapeared somewhere and I managed to swim 2nd 500 in 10 minutes.

Ate 20g of glukose after workout

• Health data: Sleep: 4 Hours slept: 7.5

Bike

• 1h 00m
• 22.70 kms
• 22.70 KM/hr

easy effort on trainer right after strenght trainig.
supposed to be quite exhausted but actually a felt quite strong , had no problem to keep my HR down and even had to add some harder gears as my HR was falling a little down sometimes. btw.kept cadence between 80 and 90

Run

• 40m
• 5.30 kms
• 07m 33s /KM

treadmill

10 minutes wu

20 minutes 11 pick ups (pace at about 14km/h) w complete recovery inbewteen (during pickup HR hit 175 during recovery 157 (top of my z1))

10 minutes cd

Today run felt great. During pickups I felt really a lot fo strenght in my legs and during recovery period my HR went down quite easy. Overall I felt very comfortable except a litle pain around both of my shin bones.

Strength

• 40m

strenght training right after run

chest + arms + abs

first maybe 10 minutes felt a little weak after the run, then it was okish and last 2 abs sets were a little harder, but nothing I couldnt handle

Run

• 1h 00m
• 7.30 kms
• 08m 13s /KM

easy run on treadmill in gym

1st 1/2 hour was very nice - I felt great, 2nd 1/2 hour started to feel a little pain in my left shin bone and also my HR went up without any obvious reason and my legs felt tired although I had no problem with faster breath or whatever, last 5 minutes were good again although the HR stayed higher

Swim

• 1h 00m
• 2100.00 meters
• 02m 51s /100 meters

6 x 100 wu
3 x 400 main
1 x 150 pull cd
1x 150 breast cd

full pool again - had to stop few times as I got splashed right in to my mouth when taking a breath

wu an 1st 400 went quite okeish 2nd and 3rd 400 and pull at cd felt quite weak - like I had very little strenght in my arms.

• Health data: Sleep: 5 Hours slept: 8