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July 10
July 9
Bike
- 3h 43m 30s
- 60.76 miles
- 16.31 Mi/hr
- Calories out: 5831 From lifestyle:2762, From activities:3069
- Health data: Hours slept: 6
July 8
- Calories out: 2966 From lifestyle:2966, From activities:0
- Health data: Hours slept: 6
July 7
Swim
- 1h 00m
- 3000.00 meters
- 02m /100 meters
Had to settle for 1 hour in the pool.
Open water continuous swim, practice sighting and swimming straight.
- Calories out: 3529 From lifestyle:2911, From activities:618
- Health data: Hours slept: 6
July 6
Run
- 1h 30m
- 10.41 miles
- 08m 39s /Mi
- Calories out: 4068 From lifestyle:2884, From activities:1184
- Health data: Hours slept: 6
July 5
Run
- 45m
- 5.71 miles
- 07m 52s /Mi
RPE 3 wth strides every 5 minutes.
- Calories out: 3620 From lifestyle:2925, From activities:695
- Health data: Hours slept: 6
July 4
Bike
- 45m
- 14.71 miles
- 19.61 Mi/hr
First 30 minutes at RPE 4, last 15 minutes at RPE 6.
Run
- 31m 43s
- 4.21 miles
- 07m 31s /Mi
30 minutes after bike. First 10 minutes at RPE 3, last 20 minutes at RPE 5
Swim
- 22m
- 1200.00 meters
- 01m 49s /100 meters
12 x 100 (alternate each 100 with normal breathing and bilateral)
Another mixed session. This time we're doing the bike and run together. Work in the swim either early or late but not within several hours of the brick session.
- Calories out: 4133 From lifestyle:2876, From activities:1257
- Health data: Hours slept: 6
Lukasz's Training Log
My friends
July 2011 
Volume
Time
Distance
Actual vs Planned
Time
Upcoming races
- Ironman 70.3 Lake Stevens (Triathlon)7/21/2013 Lake Stevens, Washington
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Easy 1 hour spin on the trainer.