Swim : 4 x 25 fr (L30"), 4 x 50 fr with snorkel (L55"), 4 x 75 fr (L1'20), 4 x 100 kick zoomers+board , 4 x 125 fr, 4 x 150 P+P (L2'15), 4 x 125 (100fr/25ba), 4 x 100 kick zoomers+board, 4 x 75 (50fr/25ba), 4 x 50 fr with snorkel, 4 x 25 fr
Run : 8,85 km total - 3,29 km warm up - 200m in 39" (400 jog) - 400m in 1'18" (400 jog) - 600m in 1'58" (400 jog) - 800m in 2'39" and that was it for today -2,24 km walk/jog home Bodyweight 78,2
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Bike : 123,53 km at 36,38 km/h, power 226, NP 254, cad 70
5 x 2 km hard effort : power 418-423-422-414-416 Monday july 15
Swim : 12 x 50 fr (L55"), 6 x 50 kick zoomers+board (L55"), 6 x 250 P+P (L3'40 - S 3'20-3'25), 6 x 50 kick zoomers+ board, 12 x 50 small Paddels (25fr/25ba) Bike : Roadbike 61,79 km at 29,7 km/h Bike : 66,12 km at 37,5km/h, power 248, NP 259, Cadance 80
Progressive ride (6 x 10 km) Power : 223 - 234 - 246 - 257 - 268 - 286 Run : 49'57" for 11,44, just another Run Normatec : 50 min Bodyweight 77,6 kg Swim : 10 x 50 fr (L1') , 9 x 50 kick zoomers+board (L55"), 8 x 50 fr (L50"), 7 x 50 P+P (L45"), 8 x 50 fr snorkel (L50"), 9 x 50 kick zoomers+board (L55"), 10 x 50 Small Paddels (25fr/25ba)
Recovery : 45' Normatec Bodyweight : 78,2 Bike : RoadBike : 50,15 km at 30,5km/h, just an easy recovery ride
Run : 9,37 km in 38'36" - 3 km easy warm up - 1 km in 3'45 / 1 km recovery - 1 km in 3'31 / 1 km recovery - 1 km in 3'12 - jog home bodyweight 77,8 monday july 8
Swim : 4 x 50 fr (L50"), 4 x 100 kick zoomers+board , 1600 P+P (progressive per 400 : 6'+5'54+5'48+5'36 = 23'18) 4 x 100 kick zoomers+board, 4 x 50 cool down Run : 9,19 km in 41'20" just a normal easy run (4'30/km) Bike : 45 minutes Turbo Session Power 273, NP 290, Cadance 87 - 10 x (2'45" steady / 15" power 440) - 5 x (2'30" steady / 30" power 440) Bodyweight 78,2 |
AuthorPro triathlete, not a writer. Archives
July 2019
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