Of course its hard, its supposed to be!

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The following equipment is nearing replacement:
Canandaigua,NY 
Today
Sunny High 58FLow 41F
  • Temp: 53F
  • Hum: 44%
  • W: 14mph NNW
SUNDAY
Sunny
High 62F
Low 40F
MONDAY
Sunny
High 62F
Low 43F
TUESDAY
Cloudy
High 63F
Low 59F
WEDNESDAY
Patchy rain nearby
High 62F
Low 60F

    July 8

    Run
    • 2h 00m
    • 14.00 miles
    • -----

    Medium - long

      July 9

      Bike
      • 45m
      • -----
      • -----

      WU:
      10' @ 65-70%FT + 5' alternating 30" @ 95-100%FT
      30" @ 65-70% + 5' @ 75% FT

      MS: FT test 20 min all out

      CD: 5-10' @ 60-65%

      Run
      • 1h 10m
      • 8.00 miles
      • -----

      General aerobic + speed, 8 mi w/ 10 x 100 m strides

        July 10

          July 11

          Bike
          • 1h 00m
          • -----
          • -----

          WU:
          5-10' @ 70%

          MS: 2x20' (5' Rest@ 65-70% FT) @ 80-85%

          CD: 5-10' @ 60-65%

          Run
          • 1h 40m
          • 10.00 miles
          • -----

          General aerobic

            July 12

              July 13

              Bike
              • 50m
              • -----
              • -----

              WU:
              10' @ 65-70%FT + 5' alternating 20" @ 110-115%FT
              40" @ 65-70% + 5' @ 75% FT

              MS: Maximal test 5' all out - After you finish the 5 min all out effort do: 5' @ 55-65% CP,
              15' @ 75-80% CP

              CD: 5-10' @ 60-65%

              Run
              • 35m
              • 4.00 miles
              • -----

              Recovery

                July 14

                Bike
                • 2h 00m
                • -----
                • -----

                WU:
                5-10' @ 70%

                MS:
                Long ride as 30' @ 65%, 30' @70%, 30' @ 75%, 30' @ 80%

                CD: 5-10' @ 60-65%

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                kenj's Training Plan


                 July 2012 
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                Volume

                Time
                Distance

                Actual vs Planned

                Time

                Upcoming races

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                Totals