Week 10 (16July07-22July07)

16July07 (Mon)-REST

17July07 (Tue)- Run session
4km warm up
fartlek (2km): 10:39
400mx3 = 1.2km
(1) 1:46
(2) 1:43
(3) 1:45 (mariana 1:30)
swim 500/400/300/200/100
Rowing 8km

18July07 (Wed)- Easy run 8km
Ergo 30mins split 2:16.8

19July07 (Thurs)- Run workout
4km warm up, 2km sprint (10:45)
Running drills

20July07 (Fri)- REST/Swim

21July07 (Sat)- REST/ Travel to PD

22July07 (Sun)- PD international Triathlon
official results: 1.5km swim- 36:56
40km bike- 1hour 33min
10km run- 56:56
Total time: 3:07.7