DB

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October 19

Bike
  • 1h 10m
  • 24.00 miles
  • 20.57 Mi/hr

WU: 15

MS: 2x6' @ FTP (3') then 2x15" @ 75-80% (2)

CD: 5

October 18

Run
  • 41m 43s
  • 4.64 miles
  • 08m 59s /Mi
Swim
  • 55m
  • 3050.00 yards
  • 01m 48s /100 yards

WU: 1000 (200 skips)

MS: 10x100 (15")
10x50 (10")

CD: 500 kicking

October 17

Run
  • 59m 55s
  • 6.63 miles
  • 09m 02s /Mi

October 16

Bike
  • 1h 40m
  • 34.00 miles
  • 20.40 Mi/hr
Run
  • 30m
  • 3.36 miles
  • 08m 55s /Mi

October 15

Bike
  • 1h 00m
  • 20.00 miles
  • 20.00 Mi/hr
Run
  • 40m
  • 4.24 miles
  • 09m 25s /Mi

October 14

Run
  • 57m 04s
  • 6.29 miles
  • 09m 04s /Mi

October 13

Swim
  • 1h 15m
  • 4200.00 yards
  • 01m 47s /100 yards

WU: 200 skips (200 swim, 200 kick, 200 IM, 200 pull, 200 swim)

MS:
2x
2x100 @ 1:40
2x200 @ 3:15
1x400

200 non free easy

500 (10 seconds rest every 100 yards, build on each 100)
500 straight effort, 80-85%

CD: none…ran out of time

Total: 4200

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DB's Training Log


 October 2011 
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