In the last 7 days:
| activity | # | time | miles | km | +m | | | |
| Trail running | 1 | 1:42:00 | 9.57 | (10:40) | 15.4 | (6:37) | 234 | | | | |
| Cycling | 1 | 1:25:00 | 26.72 | (3:11) | 43.0 | (1:59) | | | | | |
| Running | 1 | 1:00:00 | 6.84 | (8:47) | 11.0 | (5:27) | | | | | |
| Swimming | 1 | 40:00 | 1.49 | (26:49) | 2.4 | (16:40) | | | | | |
| Total | 4 | 4:47:00 | 44.61 | (6:26) | 71.8 | (4:00) | 234 | | | | |
Swimming 40:00 [3] 2.4 km (16:40 / km)
ahr:138 max:175
200m warm up
4x50m drills
2x25 hard /30s (20'')
6x100 /20s ascending (1:28-1:30)
100 easy
6x100 /20s descending (1:34-1:35)
100 easy
4x50 starts 1:20 (42'')
100 easy
3x50 starts 1:15 (43'')
100 warm down
Trail running 1:42:00 [2] 15.4 km (6:37 / km) +234m 6:09 / km
Easy trail run on snowy trails
Cycling (KICKR) 1:25:00 [2] 43.0 km (1:59 / km)
ahr:131 max:152
4x10min/2min aerk (150, 169, 160, 171). AP 136, NP 143.
Running intervals (treadmill ) 1:00:00 [4] 11.0 km (5:27 / km)
ahr:154 max:180
2x10min/2min @4:30 + 3x3min/2min @4:00
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