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July 20
July 19
Bike
- 58m 40s
- 21.16 miles
- 21.64 Mi/hr
July 18
Bike
- 2h 28m 03s
- 50.79 miles
- 20.58 Mi/hr
lap 1: 1:24:07, 20.00 mph, 144
lap 2: 1:03:55, 21.4 mph, 145
Run
- 20m 03s
- 2.33 miles
- 08m 36s /Mi
quick brick..
July 17
Swim
- 1h 10m 30s
- 4000.00 yards
- 01m 45s /100 yards
4000
WU: 300 & 8x50on 10" rest.
MS: All are down on a 1' recovery.
1x each:
1000 70% effort.
800 75% effort.
600 80% effort.
400 85% effort.
200 85% effort.
100 100% effort.
CD: 200
July 16
Run
- 52m 01s
- 5.86 miles
- 08m 52s /Mi
July 15
Bike
- 1h 20m 01s
- 22.36 miles
- 16.76 Mi/hr
trainer
WU: 10
MS: 5x10' z3, 2' RI
CD: 10
Swim
- 42m 16s
- 2500.00 yards
- 01m 41s /100 yards
WU: 400
MS:
400 pull
400 pull w/paddles
300 swim
300 pull
300 swim w/paddles
6x50 fast (30")
CD: 100
July 14
Swim
- 27m 16s
- 1550.00 yards
- 01m 45s /100 yards
WU: 500
MS: 500 pull/paddles, 10x50
50
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4x30 strides