Run

• 1h 55m
• 14.50 kms
• 07m 55s /KM

very easy long run. felt great and strong. had to watch myself not to run faster :) after finishing I had feeling that I would be able to run another 2 hours without problem :)

Strength

• 45m

back + abs

felt okish although a little weakbutit might be caused by recent lack of strenght training I think

Bike

• 1h 59m
• 47.80 kms
• 24.10 KM/hr

easy ride about 1 and half hour after run. felt great. the road was full of in line skaters other cyclists and small children so I had to stop or slow down a lot but despite this my legs felt strong and well.

had 1 litre of water w about 25g of glucose in it.

My chest strap is broken so I do not have HR data.

Run

• 50m 06s
• 8.20 kms
• 06m 06s /KM

13 minutes wu

5x5minutes LT run w/ 1 minute recovery

my legs felt strong and good and at LT runs I managed to run last km at 5min/km which is my personal best.

My chest strap is broken so I do not have HR data.

Had chocolate milk after run, then some soup and coffe before I went for bike ride.

Bike

• 1h 03m 45s
• 25.75 kms
• 24.24 KM/hr

quite easy ride at z1/z2 outside

Run

• -----
• 4.00 kms
• -----

Bike

• 58m 08s
• 21.43 kms
• 22.12 KM/hr

easy pace on small ring mostly

had some baby food right after the ride

Run

• 1h 05m
• 10.00 kms
• 06m 30s /KM

almost right after the run

25 minutes z1
25 minutes z2
15 minutes z3

felt good although my legs were a little bit sore from the bike at the beginning

had some baby food and dinner after the run