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November 12
November 11
Bike
- 1h 00m
- 20.00 miles
- 20.00 Mi/hr
trainer
WU: 15
MS: 2x10' @ FTP + 15' @ 80-85%CD: 5
Run
- 56m 57s
- 6.47 miles
- 08m 48s /Mi
November 10
Swim
- 1h 15m
- 4350.00 yards
- 01m 43s /100 yards
WU
400 swim
300 kick
200 im
100 pull
MS
6x25
4x50
3x75
2x100
1x125
3x200
3x150 pull
3x100 pull
3x50 ascend
3x200
200 kick
CD
150
November 9
Bike
- 1h 00m
- 20.00 miles
- 20.00 Mi/hr
WU: 15
MS: 2x12 @ ftp (4), + 11' @ 80-85%
CD: 5
November 8
Run
- 42m
- 4.60 miles
- 09m 07s /Mi
Swim
- 50m 58s
- 3000.00 yards
- 01m 42s /100 yards
WU: 200 skips (1000 yards)
MS:
2x-
8x50
6x50 kick
4x100 @ 2:00
CD: 200
November 7
Run
- 30m
- 3.40 miles
- 08m 49s /Mi
November 6
Bike
- 1h 30m
- 30.00 miles
- 20.00 Mi/hr
trainer
WU: 15
MS: 2x10' @ FTP, 2x15' @ 80-85%, + 10' @ 80-85%
CD: 5
Run
- 42m
- 4.70 miles
- 08m 56s /Mi
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WU: 15
MS: 2x20' @ 80-85% (3)
CD: 5