DB

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December 23

Bike

1h 00m
20.00 miles
20.00 Mi/hr

Run

30m
3.20 miles
09m 22s /Mi

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December 22

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December 21

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December 20

Run

30m
3.20 miles
09m 22s /Mi

Swim

50m
3350.00 yards
01m 29s /100 yards

WU: 400 dps, 200 @ 80%, 200% 90-95%

MS:
12x25 (1-4 dps, 5-8 build, 9-12 all out)
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50 on 1:00, 2 x 100 on 2:00, 1x125 on 3:00 (375)
50 on 1:00, 2 x 100 on 2:00, 1x125 on 3:00 (375)
50 on 1:00, 2 x 100 on 2:00, 1x100 on 3:00 (350)
50 on 1:00, 2 x 100 on 2:00, 1x100 on 3:00 (350)
50 on 1:00, 2 x 75 on 2:00, 1x100 on 3:00 (300)
50 on 1:00, 2 x 75 on 2:00, 1x100 on 3:00 (300)
2050
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CD: 200