26
Off Day - Unscheduled - Knee
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27
Holiday sickness - flu
Bike: 12.00 mile
Bike Time: 00:48:00
Bike Pace: 15.00 mph
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31
tried to give it a go...fail. calf tightened up
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Bike: 15.00 mile
Bike Time: 01:00:00
Bike Pace: 15.00 mph
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Bike: 27.00 mile
Bike Time: 01:48:00
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Run: 2.50 mile
Run Time: 00:30:00
Run Pace: 12:00 /mile
Run Shoe: Red Newtons
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Bike: 16.00 mile
Bike Time: 01:00:00
Bike Pace: 16.00 mph
Swim: 1800.00 yd
Swim Time: 00:30:00
Swim Pace: 01:40 /100 yards
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Bike: 18.00 mile
Bike Time: 01:08:00
Bike Pace: 15.88 mph
Run: 3.00 mile
Run Time: 00:35:00
Run Pace: 11:40 /mile
Run Shoe: Red Newtons
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Swim: 3350.00 yd
Swim Time: 01:12:00
Swim Pace: 02:08.95 /100 yards
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Bike: 17.00 mile
Bike Time: 01:10:00
Bike Pace: 14.57 mph
Run: 2.50 mile
Run Time: 00:32:00
Run Pace: 12:48 /mile
Run Shoe: Red Newtons
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Swim: 3300.00 yd
Swim Time: 01:15:00
Swim Pace: 02:16.36 /100 yards
CoreCompleted
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8
Bike work - 5@200,220,210,230,250 10mRI after 2&4
Bike: 18.00 mile
Bike Time: 01:12:00
Bike Pace: 15.00 mph
Run: 2.20 mile
Run Time: 00:26:00
Run Pace: 11:49.09 /mile
Run Shoe: Red Newtons
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Bike: 69.00 mile
Bike Time: 04:30:00
Run: 10.20 mile
Run Time: 02:03:00
Swim: 8450.00 yd
Swim Time: 02:57:00
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Swim: 2900.00 yd
Swim Time: 01:05:00
Swim Pace: 02:14.48 /100 yards
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10
Treadmill calf run/walk success
Run: 3.00 mile
Run Time: 00:35:00
Run Pace: 11:40 /mile
Run Shoe: Red Newtons
CoreCompleted
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11
Zwift Race - 11x1:30@270 1mRI
Bike: 23.00 mile
Bike Time: 01:20:00
Bike Pace: 17.25 mph
Swim: 3000.00 yd
Swim Time: 01:05:00
Swim Pace: 02:10 /100 yards
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12
4/1 treadmill run walk. zero issues
Run: 3.90 mile
Run Time: 00:40:00
Run Pace: 10:15.38 /mile
Run Shoe: Red Newtons
Swim: 3600.00 yd
Swim Time: 01:21:00
Swim Pace: 02:15 /100 yards
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Bike: 21.00 mile
Bike Time: 01:15:00
Bike Pace: 16.80 mph
CoreCompleted
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14
Final run/walk session..4/1
Run: 4.30 mile
Run Time: 00:44:00
Run Pace: 10:13.95 /mile
Run Shoe: Red Newtons
Swim: 3600.00 yd
Swim Time: 01:20:00
Swim Pace: 02:13.33 /100 yards
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15
Bike Work - 200 - 270 tempo - 40min
Bike: 22.00 mile
Bike Time: 01:15:00
Bike Pace: 17.60 mph
CoreCompleted
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Bike: 66.00 mile
Bike Time: 03:50:00
Run: 11.20 mile
Run Time: 01:59:00
Swim: 13100.00 yd
Swim Time: 04:51:00
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Run: 4.71 mile
Run Time: 00:44:08
Run Pace: 09:22.20 /mile
Run Shoe: Red Newtons
Swim: 2900.00 yd
Swim Time: 01:02:00
Swim Pace: 02:08.27 /100 yards
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Run: 4.15 mile
Run Time: 00:38:30
Run Pace: 09:16.62 /mile
Run Shoe: Red Newtons
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Bike: 20.00 mile
Bike Time: 01:14:00
Bike Pace: 16.22 mph
Swim: 4050.00 yd
Swim Time: 01:15:00
Swim Pace: 01:51.11 /100 yards
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Run: 4.30 mile
Run Time: 00:38:00
Run Pace: 08:50.23 /mile
Run Shoe: Red Newtons
CoreCompleted
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21
Bike Wk - 8x2m@270 1mRI
Bike: 20.00 mile
Bike Time: 01:10:00
Bike Pace: 17.14 mph
Swim: 4050.00 yd
Swim Time: 01:18:00
Swim Pace: 01:55.55 /100 yards
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22
Bike Wk - mixed bag. killer was 10@260 at the end
Bike: 26.00 mile
Bike Time: 01:31:00
Bike Pace: 17.14 mph
Run: 3.00 mile
Run Time: 00:26:40
Run Pace: 08:53.33 /mile
Run Shoe: Red Newtons
CoreCompleted
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Bike: 66.00 mile
Bike Time: 03:55:00
Run: 16.16 mile
Run Time: 02:27:18
Swim: 11000.00 yd
Swim Time: 03:35:00
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Run: 4.25 mile
Run Time: 00:38:00
Run Pace: 08:56.47 /mile
Run Shoe: Red Newtons
Swim: 3200.00 yd
Swim Time: 01:10:00
Swim Pace: 02:11.25 /100 yards
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25
Zwift Race & 9x2min@270 1min RI
Bike: 25.00 mile
Bike Time: 01:27:00
Bike Pace: 17.24 mph
Swim: 4200.00 yd
Swim Time: 01:23:00
Swim Pace: 01:58.57 /100 yards
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Run: 4.50 mile
Run Time: 00:40:00
Run Pace: 08:53.33 /mile
Run Shoe: Red Newtons
CoreCompleted
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Bike: 20.00 mile
Bike Time: 01:15:00
Bike Pace: 16.00 mph
Swim: 4300.00 yd
Swim Time: 01:27:00
Swim Pace: 02:01.39 /100 yards
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28
Run Wk - 7x200@7:48 treadmill
Run: 5.25 mile
Run Time: 00:46:00
Run Pace: 08:45.71 /mile
Run Shoe: Red Newtons
CoreCompleted
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29
Bike Wk - mixed bag. another 10@260 at end...hard
Bike Time: 01:30:00
Swim: 1200.00 yd
Swim Time: 00:33:00
Swim Pace: 02:45 /100 yards
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Bike: 45.00 mile
Bike Time: 04:12:00
Run: 14.00 mile
Run Time: 02:04:00
Swim: 12900.00 yd
Swim Time: 04:33:00
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