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Training Log: Chris9

In the last 7 days:

activity # timemileskm+m
  Cycling2 6:03:20 114.51(3:10) 184.29(1:58)
  Running2 2:35:00 16.3(9:31) 26.23(5:55)
  Swimming2 1:04:21 1.96(32:53) 3.15(20:26)
  Total6 9:42:41 132.77(4:23) 213.67(2:44)
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Wednesday Jun 21 #

5 PM

Running 1:45:00 [3] 11.0 mi (9:33 / mi)

Good long run at the Glen. Started off easy and pretty much maintained the entire time. Did 3-4 reps of each of the big hills. Took a gel at 40 minutes, a little bit of coke and another gel at 1:20. Legs got sore but not as bad as last long run a few weeks ago.

Tuesday Jun 20 #

7 AM

Swimming 34:21 [3] 1.65 km (20:49 / km)

300 easy, 2x150, 200 with 50 builds, 50 easy

150 mod hard in 2:12
4x75 in :59-:60
50 easy
4x50 in :38

200 CD

Quick workout with some efforts
6 PM

Cycling 1:40:00 [3] 31.0 mi (3:14 / mi)

Trainer
15 min wu
2x10 @ 140-150
15 min @130
10 min @140-150
15 min @130

Monday Jun 19 #

5 PM

Running 50:00 [3] 5.3 mi (9:26 / mi)

Very easy t-mill run at LTF. 5.2 and 2.0
7 PM

Swimming 30:00 [3] 1.5 km (20:00 / km)

Easy 1400 straight, 100 CD after run

Sunday Jun 18 #

6 AM

Cycling 4:23:20 [3] 83.51 mi (3:09 / mi)

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