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December 18
Bike
- 1h 10m
- 24.00 miles
- 20.57 Mi/hr
Run
- 30m
- 3.30 miles
- 09m 05s /Mi
December 17
Bike
- 1h 00m
- 20.00 miles
- 20.00 Mi/hr
Run
- 40m 06s
- 4.64 miles
- 08m 38s /Mi
December 16
Swim
- 1h 15m
- 3850.00 yards
- 01m 57s /100 yards
time an estimate
masters
WU:
4x
4x100 on 1:45
2x50 kick
MS:
3x
4x50 pull on :50
4x100 on 1:40
CD: 100
December 15
Run
- 42m
- 4.55 miles
- 09m 13s /Mi
December 14
Bike
- 1h 00m
- 20.00 miles
- 20.00 Mi/hr
December 13
Run
- 45m 06s
- 5.06 miles
- 08m 54s /Mi
Swim
- 1h 00m
- 3400.00 yards
- 01m 45s /100 yards
WU: 400, 350 pull, 200 drill, 100 sprint
MS:
12x25 on :30
2x
4x50
-dps
-80-85%
-build
-all out
6x200 on 3:15
#1-3: steady effort (2:58, 3:05, 3:05)
#4-6: decend (3:00, 3:00, 2:58)
10x25 kick all out
CD: 200
3350
December 12
Run
- 30m
- 3.30 miles
- 09m 05s /Mi
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