Bike:  207km  (8:06)
transition:  about 5 minutes
Run:  90 minutes
Core:  40 minutes

Comments:
Mario and I had just started our ride when he says to me “ahh…today is going to be a very hard day…”
Its never a …

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Swim:  90 minutes (a bit less)

“Strength Run:”  3:07 (absolute f…. hell)

Core:  40 minutes

Comments:
This morning I had a swim test.  Up until yesterdays long, easy swim, I missed about a week of swimming so I lost my …

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Swim:  90 minute swim

Bike:  2 hours … maybe 2:15 or so

Core: 45 minutes of hell

Comments: 
Today is the only easy workout of the next 7 days. 

I had a poor swim for a couple of reasons – …

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Bike:  90 minutes
Swim: 3,800 meters
Core:  missed workout

Comments:
I have been busy at work – back in Dubai so have had a difficult time getting into my training routine.
Luckily, this week is an easy “recovery” week, thus …

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Swim:  90 minutes

Bike:  2 hours

comments:

I fly to dubai tonight, and was relaxing in my apartment in Austria when the phone rang — it was Mario asking me if I had swum yet … and that we were  …

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naseba seven test #2

Day 6

Swim:  4,000 meters (1:00.31)
transition:  13 minutes
Bike:  123km (4:06)  fastest bike time this week by more than 20 minutes
transition:  about 10 minutes
Run:  30km (3:38)  half marathon split was 2:17, 8 minutes …

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naseba seven test #2 

Day 5

Swim:  4,000 meters (1:00.31)
transition:  about 30 minutes
Bike:  122km (4:33)
transition:  about 10 minutes
Run:  20km (2:25)

total training time:  7:59

Comments:

We started about 45 minutes behind schedule … I didn’t eat …

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naseba seven test #2

Day 4

Swim:  4,000 meters (59.45)
transition:  13 minutes
Bike:  152 km (5:34)
transition:  less than 5 minutes
Run:  20 km (2:10)

total training:  9:36

Comments:
Recently, the mornings are very cold in Austria so getting …

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