Tuesday - February 19

Swim

1h 20m
3100.00 meters
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600 warm up non stop (inc. 4x25 kick and 4x25 fast )
x2 (8x100 on. 2:15'' short rest so just try to swim around 2:04'') after the first set extra 1 min. rest
800 medium int. about 2:10'' pace
100 cool down
Hard workout! Last 800 really struggling, but finished!

Bike

1h 35m 17s
39.34 kms
24.77 KM/hr

Today feel much better and did longer than usual on both Power Work and TT!

Calories out: 4531 From lifestyle:2628, From activities:1903
Health data: Hours slept: 7

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Monday - February 18

Swim

1h 25m
3000.00 meters
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As planned. Hard work. In tempo counting many strokes, but times ok. 56-58 for 50ties with 48-50 strokes, and 1:57-1:59 with 100-101 strokes.
Medley, did easy and feel good.

400 warm up
4x200 tech. (25 kick+25 free + 50 one arm + 50 high elbow + 50 nice easy freestyle) p. 30''
1200 set= 8x50 p. 15'' + 4x100 p. 30'' + 8x50 p. 15'' (all tempo counting medium int. try to hold the same stroke on 100m)
600 medly ( 25 back+ 25 free+ 25 brest+25free)x6
no cool down

Run

34m 55s
6.79 kms
05m 08s /KM

Easy run after swim...

Calories out: 4001 From lifestyle:2667, From activities:1334
Health data: Hours slept: 7

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Sunday - February 17

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Saturday - February 16

Swim

50m
1400.00 meters
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Calories out: 3195 From lifestyle:2717, From activities:478
Health data: Hours slept: 7

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Friday - February 15

Sport

Football
1h 30m

Football game 7 a side.

Calories out: 3549 From lifestyle:2689, From activities:860
Health data: Hours slept: 7

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Thursday - February 14

Run

1h 15m 08s
15.61 kms
04m 49s /KM

long run with 2 x 10 minutes 4:15-4:20 in between:
8th km - 4:22, 9th km 8:17, 1:30 minutes around 4:00, 3m easy then
4:17, 4:20 and 1:30 min on 4:06
rest easy.

Calories out: 3912 From lifestyle:2699, From activities:1212
Health data: Hours slept: 7