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

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

Run : 40:32 for 9,82 km
- 3 km warm up
- 6 km in 23:09
- easy jog home

Bike : 106 km,  36,6 km/h,  power 246,  NP 259, Cad 77 ; CRUISING as I call it

Swim : 3 x 1000 P+P (L 15' - S 14'20 - 14'07 - 13'59),  300 kick zoomers+board

Bodyweight 77,4 kg

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