DB

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July 22

Bike
  • 50m
  • 13.50 miles
  • 16.20 Mi/hr

another trainer ride due to storms

5x3' at race pace (2' RI)

Swim
  • 33m 43s
  • 2000.00 yards
  • 01m 41s /100 yards

WU: 300, 6x50 (10")

MS: 12x100 (20")

CD: 200

July 21

Bike
  • 47m 01s
  • 12.55 miles
  • 16.02 Mi/hr

trainer

July 20

Run
  • 35m 21s
  • 4.13 miles
  • 08m 33s /Mi

4x30 strides

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

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DB's Training Log


 July 2009 
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