ironmanlog


.	Ironman Training Log
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.	Date	week	Monday					Tuesday					Wednesday					Thursday					Friday					Saturday					Sunday					Total					Effort
.			S(min)	B(min)	R(mi)	S(min)	B(min)	R(mi)	S(min)	B(min)	R(mi)	S(min)	B(min)	R(mi)	S(min)	B(min)	R(mi)	S(min)	B(min)	R(mi)	S(min)	B(min)	R(mi)	S(min)	B(min)	R(mi)	coeff(h)			R(min)
.	8-Oct	1				30	30	5		30	2.5	40		11.5		90	2.5			7.5		100	1	70	250	30	9.083			225
.	15-Oct	2	40		2.5			7	40		2.5			11	40				100	2.5		30	1	120	130	26.5	7.479			198.75
.	22-Oct	3	45		4.5			10					120	2.5	20				150				6	65	270	23	8.458			172.5
.	29-Oct	4	45		5			9	30		7					120			150					75	270	21	8.375			157.5
.	5-Nov	5	30		4.5			6			7					150			120	9				30	270	26.5	8.313			198.75
.	12-Nov	6			4.5	40	20				7			12					50			240		40	310	23.5	8.771			176.25
.	19-Nov	7	40			40		7			5.5												7	80	0	19.5	3.771			146.25
.	26-Nov	8			9	45		7																45	0	16	2.750			120
.	3-Dec	9	40		4.5	40		7			4.5	40		2					105	1		180		120	285	19	9.125			142.5
.	10-Dec	10	30		4.5			9	40		7					30	2.5		190			10	10	70	230	33	9.125			247.5
.	17-Dec	11		120	2.5	55		6.5			9													55	120	18	5.167			135
.	24-Dec	12																						0	0	0	0.000			0
.	31-Dec	13																						0	0	0	0.000			0
.	7-Jan	14											40	9			4.5			10				0	40	23.5	3.604			176.25
.	14-Jan	15																						0	0	0	0.000			0


.	21-Jan	16								120		40				240						90	15.5	40	450	15.5	10.104			116.25
.	28-Jan	17	20			15				240						240						110	11.5	35	590	11.5	11.854			86.25
.	4-Feb	18	40			45		9			9	40				230							9	125	230	27	9.292			202.5
.	11-Feb	19	35			40				215		60		9			8			13.5		211		135	426	30.5	13.163			228.75
.	18-Feb	20	45			55		9			13.5	50			20									170	0	22.5	5.646			168.75
.	25-Feb	21			11	50		9				50	60	4.5		220	1			7			9	100	280	41.5	11.521			311.25
.	4-Mar	22	35			60		9		230							5.5						26.2	95	230	40.7	10.504	napa marathon			305.25
.	11-Mar	23				25				60		55		9		225						120		80	405	9	9.208			67.5
.	18-Mar	24	50			55		6		160		55		9		257								160	417	15	11.492			112.5
.	25-Mar	25	50			55		9		252		55		9		245	1			8		155		160	652	27	16.908			202.5
.	1-Apr	26	50		9		150			105	9	65				120							5	115	375	23	11.042			172.5
.	8-Apr	27	50		9	55		9		252							5		120			246		105	618	23	14.925			172.5
.	15-Apr	28			2.5																74	405	26.2	74	405	28.7	11.571	arizona		215.25
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.	Total		645	120	73	705	200	133.5	110	1664	83.5	550	220	88.5	80	2167	30	0	985	58.5	74	1897	127.4	2164	7253	594.4	231.250
.																							miles	67.625	1813.25	594.4	2475.275
.																							km	108.808625	2917.51925	956.3896	3982.717475
.																							hours	36.0666666666667	120.883333333333	74.3