In the 31 days ending Jul 31, 2012:
Note
Swimming 1:10:00 [3] 3.5 km (20:00 / km)
Wind trainer 1:40:00 [3]
Road Bike 1:39:00 [3] shoes: Roadie, Scott R3
Wind trainer (Spin Training) 2:00:00 [3]
Swimming 1:00:00 [3] 3.15 km (19:03 / km)
Road Bike 1:38:00 [3] 48.0 km (29.4 kph) shoes: Roadie, Scott R3
Swimming 1:45:00 [3] 5.3 km (19:49 / km)
Hiking 3:59:00 [2] 14.0 km (17:04 / km) shoes: Salamons - putrid
Road Bike 1:39:00 [3] 48.0 km (29.1 kph) shoes: Roadie, Scott R3
Swimming 55:00 intensity: (28:00 @3) + (27:00 @4) 3.05 km (18:02 / km)
MTB 1:15:00 [3] 20.0 km (16.0 kph) shoes: MTB, Giant Trance
Road Bike warm up/down 45:00 [3] shoes: Roadie, Scott R3
Road Bike race (Tour d'Esperance) 1:20:08 [4] 50.0 km (37.4 kph) shoes: Roadie, Scott R3
Swimming 1:00:00 intensity: (56:40 @2) + (3:20 @5) 3.3 km (18:11 / km)
Swimming 1:10:00 [3] 3.7 km (18:55 / km)
Swimming 1:33:00 [3] 5.2 km (17:53 / km)
Swimming 50:00 [3] 2.6 km (19:14 / km)
Wind trainer 1:00:00 intensity: (51:00 @3) + (9:00 @4) shoes: Roadie, Scott R3
Note (rest day)
Road Bike 1:40:00 [3] 50.0 km (30.0 kph) shoes: Roadie, Scott R3
Swimming 1:35:00 [2] 5.0 km (19:00 / km)
Swimming 1:20:00 intensity: (56:00 @2) + (24:00 @4) 4.6 km (17:23 / km)
Road Bike 1:24:00 [3] 37.5 km (26.8 kph) shoes: Roadie, Scott R3
Wind trainer 45:00 [3] shoes: Roadie, Scott R3
Core Stability/Stretching (Foam rollicking) 40:00 [3] shoes: Big blue foam roller
Road Bike 20:00 [1] shoes: MTB, Gary Fisher mtb
Swimming 1:16:00 [3] 4.1 km (18:32 / km)
Swimming 1:00:00 [3] 3.0 km (20:00 / km)
Core Stability/Stretching 25:00 [3]
Road Bike 1:45:30 [3] 52.0 km (29.6 kph) shoes: Roadie, Scott R3
Swimming 1:15:00 [3] 3.8 km (19:44 / km)
Swimming 1:07:00 [3] 3.35 km (20:00 / km)
Road Bike 1:45:00 [4] 52.0 km (29.7 kph) shoes: Roadie, Scott R3
Swimming 24:00 [3] 1.4 km (17:09 / km)
Swimming 1:02:00 [2] 3.2 km (19:22 / km)
Road Bike 2:50:00 [3] 85.0 km (30.0 kph) shoes: Roadie, Scott R3
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