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July 5
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
July 3
Swim
- 41m 09s
- 2000.00 meters
- 02m 03s /100 meters
Long day-mental toughness day!
4 x 500, odds are RPE3, evens RPE 5.
Week Goals
Lotsa hours! These will be some of the longest sessions you'll do in prep for the race. Recovery week coming up….
- Calories out: 3352 From lifestyle:2929, From activities:424
- Health data: Hours slept: 6
July 2
Bike
- 2h 00m
- 35.77 miles
- 17.88 Mi/hr
RPE 3-4 (1.5 hours if on trainer)
Run
- 25m 04s
- 3.00 miles
- 08m 21s /Mi
25 mins at RPE 3 after the bike.
BRICK!
Run - Bike - Run
Repeat the same run session.
- Calories out: 4840 From lifestyle:2833, From activities:2007
- Health data: Hours slept: 6
July 1
Run
- 30m
- 3.59 miles
- 08m 21s /Mi
RPE 3-4
Swim
- 46m 51s
- 2425.00 meters
- 01m 55s /100 meters
Race-specific wu: 3 x 75 main: 3 x 700, 1 is RPE 3, 2 is RPE4, 3 is RPE 5 cd: 100 easy 1st 700m - 12:58 2nd 700m - 13:15 3rd 700m - 13:41
- Calories out: 3808 From lifestyle:2896, From activities:912
- Health data: Hours slept: 6
June 30
Bike
- 30m
- 8.46 miles
- 16.93 Mi/hr
Spinning at RPE 3 either directly after run or later in the day. If after running, take in calories and drink at start of bike and after.
Run
- 1h 00m
- 7.25 miles
- 08m 16s /Mi
Tempo
wu: 15 minutes RPE 3
main: 1 x (26t, 4r) 26t at RPE 6, 4r at RPE 2
cd: 15 minutes at RPE 3
- Calories out: 4154 From lifestyle:2884, From activities:1270
- Health data: Hours slept: 6
June 29
Run
- 30m
- 3.54 miles
- 08m 28s /Mi
- Calories out: 3334 From lifestyle:2939, From activities:395
- Health data: Hours slept: 6
Lukasz's Training Log
My friends
July 2011 
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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RPE 3 wth strides every 5 minutes.