TLog: week ending Oct 4

Sept 28: Tempo run over 15 km: 2km warm up -> stretch -> run 1km at 6:00min -> run 5km at 6:50min-per-km pace -> slow jog 500m -> run 5km at 6:30min-per-km pace -> 1km cool down

Sept 29: 25 km bike of easy spin. No structure. This is recovery week! Average HR of 118, just shy of target of 120.

Sept 30: swim omitted due to upper chest respiratory infection

Oct 1: easy 5 km instead of 10 km. Made up somewhat by short 2 km easy run on Oct 3.

Oct 2: easy swim, 12 laps

Oct 4: easy 10 km, ave HR: 138. Target 140