Bike

• 50m
• 15.00 kms
• -----

To work and back. Easy cruising.

Run

• 51m 19s
• 9.70 kms
• 05m 17s /KM

Easy run @140. Really low on energy, the competition is still in there.

Run

• 52m 30s
• 7.00 kms
• -----

WU 3km
St 5'
Re 11x 50m + 50m
Sp 5x 70m + 70m
EZ 500m
St 5'
Sp 6x 75m + 50m
EZ 900m
St 10'

Legs were really beat after, but feel better.

Run #1

• 26m
• 4.00 kms
• -----

WU 2,7km
St 5'
Re 9x 50m + 50m
Sp 4x 50m + 50m

Run #2

• 1h 38m 18s
• 23.46 kms
• 04m 11s /KM

Race. Kept even pace throughout, bit started to fade after 20km. Legs couldn't take the tempo anymore.

Overall nice effort, I'm getting a little better.

Run #3

• 07m
• 1.00 kms
• -----

Cooldown. Legs were really beat.

Run

• 28m 49s
• 4.30 kms
• -----

Warmup for the race to come.

WU 3,3km
Re 9x 40m + 40m
Sp 4x 50m + 50m

Run

• 1h 28m
• 8.20 kms
• -----

WU 3km
St 10'
Re 11x 50m + 50m
Dr 11:30
TP: 188+157+132=477

Sp 5x 70m + 70m
TP: 175+161+140=476

St 10'

CD 1.1km