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November 8
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
November 5
November 4
November 3
Bike
- 1h 00m
- 20.00 miles
- 20.00 Mi/hr
WU: 15
MS: 2x8' @ FTP (2) + 15-20' @ 80-85%
CD: 5
Swim
- 1h 15m
- 3900.00 yards
- 01m 55s /100 yards
WU: 1100
2x400
1x300 (back/breast)
MS:
6x50 build
---
2x (1800)
4x75 (pull 25, swim 50)
3x100
6x50 kick
4x75 (pull 25, swim 50)
3x100
CD: 100
November 2
Run
- 40m
- 4.55 miles
- 08m 47s /Mi
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WU: 200 skips (1000 yards)
MS:
2x-
8x50
6x50 kick
4x100 @ 2:00
CD: 200