Run

• 1h 05m
• 10.00 kms
• 06m 30s /KM

10 min wu
6x5 minutes at LT w 3 minutes recovery
7 minutes cd

Run

• 27m 31s
• 4.00 kms
• 06m 52s /KM

easy jog outside before gym.
battery in my chest strap went off so I dont have HR but I definitely went quite easy

Strength

• 50m

chest + triceps + arms

felt a little weak after weak of no strenght training but anyway it felt okish

Bike

• 56m 43s
• 21.39 kms
• 22.63 KM/hr

first time outside

just easy. it was a little cold and at the beginning I felt quite weak but after about 15 minutes it started to feel better and better and I realy enjoyed it. Although my nipples must have been seen through all layers of clothes :D

Bike

• 45m
• 18.00 kms
• 24.00 KM/hr

easy bike at rpe3 on trainer in gym right after the run

had 1 litre of water and 39g of glucose

Run

• 2h 15m
• 19.10 kms
• 07m 04s /KM

20 minutes building slowly to upper z1
25 minutes at z2 (HR 160+)
25 minutes at z3 (HR 170 - 172)
25 minutes at z2 (HR 160+)
25 minutes at z3 (HR 170 - 172)
15 minutes cd

ouch. this hurt. I ran about one hour after my swim. Did not feel much strenght in my legs. Suprisingly my HR went up quite slowly and to get it to z3 I had to really push - probably it is time to make another LT test. During z3 runs I had to walk for about 45 seconds to relieve my legs but after that it felt better.

had 2 litres of water w 39g of glucose and salt

Swim

• 55m
• 2500.00 meters
• 02m 12s /100 meters

wu
5x50
main
2x1000 at rpe4
cd
250 easy

felt good and strong. If I had had to I would have definitely been able to push much more harder. liked it.

Had one soya candy (200 kcal) and 39g of glucose right after the swim.

Bike

• 2h 00m
• 51.00 kms
• 25.50 KM/hr

easy bike rpe 3 - 4 hopefully last time on trainer in gym. Actually I wanted to go outside for the first time this year but I found out thah both of my tires on bike hed been flat and of course I do not have pump at home. Anyway I am going to buy one soon and once my bike is ready nothing is gonna make me to "ride" trainer again :)

had 2 litres of water. Didnt take any snack with me as I had some nut pie about 2 hours before and it was quite rich in calories.

Run

• 29m 34s
• 4.00 kms
• 07m 23s /KM

short run outdoor again (almost immediately after bike)
wu easy as my gf was running w/me
6 x 30 minutes strides, 1:30 recovery between strides

my legs were sore a little from the bike but only during strides. Easy jog before and between was very pleasant.