December Training

Swim 2 2 2 2 2 2 2 2 , 750 m= 17 km
Cycle 35 90 93 20 90 33 33 33 40 21 28 28 35 53 = 632
Run 6 4 6 5 6 6 6 6 6 6 6 = 57 km
IMG_4675
Monday 2 December
Tuesday 3 December Penno Normo left turn 35 km 1:40 minutes
Wednesday 4 December run from work 6 km
Thursday 5 December 4 km walk home from school
Friday 6 December
Saturday 7 December Penno to Avoca Cycle 90 km
Sunday 8 December Avoca to Penno  Cyle 93 km – exhausting ride
Monday 9 December ride to and from school 2 km swim 46 minutes
Tuesday 10 December ride to and from scool
Wednesday 11 December Avoca 6 km 42 minutes.
Thursday 12 December 2 km swim Gosford 4 minutes
Friday 13 December
Saturday 14 December  Hills tri  Race 2 Swim 750m 16:14, 20 km cycle 36:06 and 5 km run 25:40
Sunday 15 December 90 km ride Penno to Avoca. 4 hours
Monday 16 December 2 km swim 45:47 minutes 10:35, 11:24, 1:00 rest, 11:34, 11:12
Monday 16 December Copa 6 km trails.
Tuesday 17 December Saratoga 33 km 1:19 hours
Tuesday 17 December 6 km run 38 min
Wednesday 18 December
Thursday 19 December Saratoga 33 km
Thursday 19 December 6 km walk to and from work
Friday 20 December Saratoga 33 km 1:15 hours km per hour.
Saturday 21 December 40 Saratoga 40 km
Saturday 21 December Avoca Riley’s 6km 39 minutes
Sunday 22 December 21 21 km 40 minutes 33 km per hour
Monday 23 December 2 km swim 44 minutes 11:01, 11:06, 11:06 and 10:46
Monday 23 December 6 km Riley’s Avoca run 35:31
Tuesday 24 December 2 km swim  42:27-  10:211, 10:49,10:46 and 10:39
Tuesday 24 December 6 km Riley’s Avoca Run 34:55
Wednesday 25 December Avoca loops 28 km. 1:08
Thursday 26 December Avoca loops 28 km 1:10
Friday 27 December 2km swim 1st and 3rd 500 m bilateral and out of breath. 10:46, 10:43, 10:39 and 10:39 for 42:49 minutes.
Saturday 28 December 2km 42:02 – 10:41, 10:23, 10:31 and 10:25
Sunday 29 December Westleigh 35 km 1:27 hours
Monday 30 December M7 53 km Elizabeth Drive turnaround. 1:54 hours.
Monday 30 December 2km 43:19 – 10:59, 10:51, 10:56 and 10:30
Tuesday 31 December west ahead Akuna Bay 45 km
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