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December 2017
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20

Easy 7 mi

Foam roller

sleep 8:00

21

Fartlek 7.3 mi

Foam roller

sleep 8:00

22

Very easy 3 mi

Foam roller

sleep 8:15

23

Fartlek 2.9 mi

Race 4.7 mi

Easy 2 mi

Foam roller

sleep 8:15

24

poolrunning 10 mi

Foam roller

Yoga

sleep 8:00

25

Very easy 10.1 mi

Weights

Foam roller

sleep 7:45

26

Long 14.2 mi

Weights

Swim 1000 yd

Foam roller

sleep 8:00

Foam roller: 7 times

poolrunning: 10 mi

Run: 51.2 mi

sleep: 56:15

Swim: 0.6 mi

Weights: 2 times

Yoga: 1 times

27

Foam roller

Yoga

poolrunning 7 mi

sleep 7:45

28

Interval 11.1 mi

Weights

Swim 1000 yd

Foam roller

sleep 8:00

29

Very easy 8 mi

Yoga

Very easy 4 mi

massage

sleep 8:00

30

Weights

poolrunning 10 mi

Foam roller

sleep 7:30

1

Tempo 12.2 mi

Weights

Swim 1000 yd

Foam roller

sleep 7:45

2

Very easy 10.1 mi

Weights

Foam roller

sleep 8:00

3

Long 16.5 mi

Weights

Swim 1000 yd

sleep 8:00

Foam roller: 5 times

massage: 1 times

poolrunning: 17 mi

Run: 61.9 mi

sleep: 55:00

Swim: 1.7 mi

Weights: 5 times

Yoga: 2 times

4

Foam roller

Yoga

poolrunning 7.5 mi

sleep 8:00

5

Interval 11.8 mi

Weights

Swim 1000 yd

Foam roller

sleep 8:00

6

Easy 8 mi

Yoga

Easy 3.3 mi

Foam roller

sleep 8:15

7

Weights

poolrunning 9.5 mi

Foam roller

sleep 7:45

8

Tempo 13 mi

Weights

Swim 1000 yd

Foam roller

sleep 8:15

9

Very easy 10.3 mi

Weights

Foam roller

sleep 8:00

10

Long 14.9 mi

Weights

Swim 1000 yd

sleep 8:30

Foam roller: 6 times

poolrunning: 17 mi

Run: 61.2 mi

sleep: 56:45

Swim: 1.7 mi

Weights: 5 times

Yoga: 2 times

11

Foam roller

Yoga

Yoga

poolrunning 7 mi

12
13
14
15
16
17

Foam roller: 1 times

poolrunning: 7 mi

Yoga: 2 times

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