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August 4
August 5
August 6
Run
- 1h 04m 48s
- 8.00 miles
- 08m 06s /Mi
Easy Run. Dist: 8 Mi @8:06
Swim
- 1h 10m
- 2800.00 meters
- 02m 30s /100 meters
WU: 200
MS: 3x(400 pull/hard + 4x100 hard accel 1-4 - 20" rest)
CD: 200
August 7
August 8
Bike
- 1h 40m
- 27.96 miles
- 16.78 Mi/hr
Cad: 90-100
WU: 30min
MS: 3x(15min very hard + 5min hard)
CD: 10min
(Bike-Run Brick)
Run #1
- 1h 04m 48s
- 8.00 miles
- 08m 06s /Mi
Easy Run. Dist: 8 Mi @8:06
Run #2
- 20m
- -----
- -----
10min very hard + 10min hard
August 9
Run
- 1h 04m 48s
- 8.00 miles
- 08m 06s /Mi
Easy Run. Dist: 8 Mi @8:06
Swim
- 1h 20m
- 3300.00 meters
- 02m 25s /100 meters
WU: 600
MS: 1500, 5x200 pull - 20" rest
CD: 200
August 10
Swim
- 1h 10m
- 2800.00 meters
- 02m 30s /100 meters
WU: 600
MS: 4x200 very hard to max; accel 1-4 - 30" rest + 3x400 pull + paddles - 40" rest
CD: 200
Lukasz's Training Plan
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August 2012 
Volume
Time
Distance
Actual vs Planned
Time
Upcoming races
- Run For Water (Run)5/26/2013 Abbotsford, British Columbia
- Wine Capital of Canada Triathlon - Olympic Course (Triathlon)6/16/2013 Oliver, British Columbia
- Ironman 70.3 Lake Stevens (Triathlon)7/21/2013 Lake Stevens, Washington
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Long Run. Dist: 16 Mi @8:08