Run

• 1h 00m
• 8.17 kms
• 07m 20s /KM

60 minutes endurance - treadmill
z1-2

10 minutes wu
45 minutes run
5 minutes cd

I made huge mistake before my run. I thought that the soya candy after the swim would be enough to fuel me but it wasnt. I was so underfueled that I even thought of skipping this training. When I started to run I realised I was also quite dehydrated so in first 20 minutes drank almost all my water. Anway somehow I managed to run most of the run at lower z2 (160 - 162). This was maybe my hardest run ever (considering the weak feeling). I must never do this again - running underfueled and dehydrated. Lesson taught.

Swim

• 55m
• 2265.00 meters
• 02m 25s /100 meters

wu
250 altering 50 swim 50 kick
main
400, 4x100, 300, 3x100, 200, 2x100 (long rpe4, 100 rpe 7-8)

cd

3x75

swim felt good although after 1st 100 at rpe 8 I was like "I am goning to die here today" but the farther I swam the better it felt.

Had one soya candy after swim (200 kcal)

• Health data: Sleep: 2 Hours slept: 5

Bike

• 1h 30m
• 37.00 kms
• 24.67 KM/hr

easy ride on trainer right after the run (once I was at gym a decided to do it as brick)

felt good although it is getting a little boring these long "rides" on trainer. but I can handle it when I have some good music in my mp3 player

had 1 litre of salted water and one carbo snack (gel) during the ride.

Run

• 32m
• 4.18 kms
• 07m 39s /KM

wu
10 minutes
6x30 sec strides at 4 min/km with rest between

10 min cd

my legs felt still a little sore but anyway I felt strong and well. my HR was a little higher that it should be imo but I think it was the consequence hard trianing during the whole week.

had some salted water and one carbo snack (gel) after the run.

• Health data: Sleep: 5 Hours slept: 10

• Health data: Sleep: 5 Hours slept: 10.5

Bike

• 30m
• 12.00 kms
• 24.00 KM/hr

right after strenght
trainer gym
easy pace
felt good although quite boring. looking forward to outdoor cycling and also some harder bike rides (not just easy easy)

Swim

• 40m
• 1350.00 meters
• 02m 57s /100 meters

wu
400 continnuos last 50 of each 100 kick

main

8x100 (EBEH)

cd

6x25

swimming was terrible today. full pool of small children (I have no idea why the parents take them to swimming pool. I mean there is another pool with warmer water more suitable for them) I even accidantaly hit one boy as I was swimming (have no idea why he did not move aside a little - he was swimming towards me - I did not see him). So basicaly the time of swimming was not so bad, plus feeling was good but due to these technical problems I had to make a lot of breaks even in the middle of set just to find some way among thee children and not to hurt any of them.

Strength

• 25m

back

felt good although at the beginning I was not sure If I manage to do my whole workout. But it went okish. had one enduro snack (apple flavour) before the gym. It tasted better than the previous and did not have any stomach/bowel problems too.

• Health data: Sleep: 4 Hours slept: 8

Run

• 35m
• 4.97 kms
• 07m 02s /KM

easy run on treadmill (z1-2)

10 minutes wu
20 minutes main (upper z1 lower z2)
5 minutes cd

wow today it was pure pleasure. I have no idea what has happened but suddenly I can run on my upper z1 at 9km/h (6:39 km). I mean it is still very slow and basicaly it is just some kind of jog rather than run but when I imagine how I could not run 5 minutes straight about 6 months ago I am really happy and surprised.
During the run I tried to keep my HR somewhere at the "edge" of z1 and z2 (as fast as 9.8 km/h - 6 min/km)between 157 - 160 bpm. My legs felt just a little bit sore but everything else (breathing, overall feeling, heart etc.) felt great.

Strength

• 45m

legs + lower back (deadlift)

right after the run. felt good. legs were standard but at deadlift I tried to max my effort, so my last set was 2 reps of 220 pounds. I felt so strong and badass :D

during run and strenght trainig had 1 litre of salted water + baby food (peach + apple 200g) right after the workout.

• Health data: Sleep: 3 Hours slept: 6

Run

• 40m
• 5.65 kms
• 07m 04s /KM

10 min wu, after 7 minutes 4x 30sec strides w 15 sec rest between

main

3x 5 min run at LT (with 3 minutes breaks between - comming back to Z2)

1st at 173bpm (10.5 km/h)
2nd ended at 179 bpm (11 km/h)
3rd ended at 185 bpm (12 km/h)

I was really surprised with strenght in my legs and with "comfort" running at that HR. The only harder part was 3rd run (basicaly last 2 minutes) as it should have ended at z5 (185 and above) and I couldnt get it there. I was just increasing the speed every little while and (started the last 5 minutes at about 10.8 km/h) and still did not see 185 at sport tester. Luckilly last two minutes I got there (that was also the intention) and running at 185 and little above hurts :D

Had almost 1 litre of water during run and about 200g of homemade babyfood at home (my girflreind made it during summer and it is just mashed and cooked fruit withou any sugar or anything else - today had banana + peach)

Swim

• 40m
• 1650.00 meters
• 02m 25s /100 meters

swimming felt great today again although the pool was full again and I had to stop few times to dodge other people. Anyway felt strenght in my whole body and enjoyed every minute of the swim. Had one cheat (nutritional) after the swim. I did not have glucose or gel with me and when I went out of pool I felt that my blood sugar had dropped significantly down so I had 200g of nut pie (about 600 kcal - but luckily somehow I stayed at about 2000 kcal anyway and btw. it was delicious)

• Health data: Sleep: 4 Hours slept: 8

Bike

• 1h 00m
• 24.70 kms
• 24.70 KM/hr

hills on trainer

felt quite weak from yesterdays run but nothing I couldnt cope with. Had one carbo snack before (80 kcal 22g carbs) and 1 litre of salted water during the ride.
On uphills HR was at rpe 6 - 7.

Strength

• 25m

chest

wanted to do my standard routine before my bike training but I was really tired from yesterday. The strenght training was a little weird. I mean I could do the workouts (i even increased my benchpress weight by 5kg (11 pounds)) but it somehow did not feel right. I felt no pain nor energy in my muscles. It was kinda "robot" feeling. Anyway after about 20 minutes of this weird feeling I started to feel really weak so decided to stop and be happy that I at least managed to do chest workouts and hopefully I will manage to put my arms workout in some strenght training this week.

• Health data: Sleep: 4 Hours slept: 7