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Training Log Archive: Rhino33

In the 7 days ending Sep 25, 2016:

activity

time

miles

+ft

Road Bike

3:25:00

64.7

(18.9/h)

104.12

(30.5/h)

Swim

3:00:00

5.13

(35:07)

8.25

(21:49)

Core

1:00:00

Run

35:00

4.1

(8:32)

6.6

(5:18)

Total

8:00:00

73.93

118.97

2:35

0:00

» now

Saturday Sep 24, 2016 #

10 AM

Core 15:00 [1]

12 PM

Swim intervals 1:00:00 [1] 2.75 km (21:49 / km)

Easy swim with lots of specific strength. Felt really good today.

1 PM

Road Bike tempo 45:00 [3] 15.0 mi (20.0 mph)

Tempo ride on the trainer after todays swim. Legs feeling a bit tired.

6 PM

Run 35:00 [2] 4.1 mi (8:32 / mi)

BE2 evening run

Friday Sep 23, 2016 #

Road Bike 40:00 [1] 10.0 mi (15.0 mph)

Thursday Sep 22, 2016 #

Road Bike long 1:00:00 [1] 15.7 mi (15.7 mph)

Easy night ride

Wednesday Sep 21, 2016 #

Swim intervals 1:00:00 [3] 3.0 km (20:00 / km)

700m warm up

4X500m ANT intervals (1st 3 around 9 minutes, 4th was 8:26)

300m cool down

Felt very good overall today. Last interval felt amazing. Arms feels way more powerful and snappy all of a sudden. The last interval had almost twice as fast of an arm turnover as the first three and it felt pretty effortless. Good session today.

Core 30:00 [1]

Tuesday Sep 20, 2016 #

Swim long 1:00:00 [1] 2.5 km (24:00 / km)

Road Bike tempo 1:00:00 [3] 24.0 mi (24.0 mph)

5 min warm up
7X3 min ANT efforts in ladder format. (110, 100, 90, 80, 70, 60, 50 rpm)
4 min rest, spinning easy
6X4 min ANT efforts in ladder format reversed. (60, 70, 80, 90, 100, 110 rpm)
1 min MAX EFFORT
5 min cool down

Monday Sep 19, 2016 #