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August 6

Swim

10m
400.00 meters
02m 30s /100 meters

Short swim to check out the area

Off to Kal Lake for a couple of days with the 'houseboat girls". Will get a swim in but that's about it.

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August 5

Bike

1h 34m 24s
40.16 kms
25.52 KM/hr

Intervals 1:00/3:00

10 km warm up
11 X 1:00 hard (avg 37 kmh)
3:00 RI

avg HR 155-165
avg cad = 100 rpm

20:00 cool down including hill home.

cad=82
climb 250m

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August 4

Rest day.

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August 3

Swim

19m
750.00 meters
02m 31s /100 meters

Did a triathlon simulation at Gyro. Had to stop my watch for T1 because of heavy traffic. Parked across the street. Swim good overall.

Bike

42m 18s
20.03 kms
28.41 KM/hr

Rode north to Cadder, Gordon, Paret, Barnaby, Lakeshore, Barerra, Casorso, Swordy.

T1 = 2:30 approx.
T2 - 2:00

T's were longer b/c I had to unlock car and get bike in and out.

Run

29m 37s
4.73 kms
06m 15s /KM

Ran Lakeshore, Lexington, Gordon, Casorso, Swordy. Shins hurt, walked a short bit. Stopped early. 4.73 km.

Tri practice times Swim: 19:00 T1: 2:30 Bike: 42:18 T2: 2:00 Run: 29:37 Total: 1:34:25 Est w/ full run: 1:37:25 Not too bad considering I had traffic, lights, stop signs, and getting bike in and out of van.