6:50a.m.
Swim 2,650 yds, 50 min; Run 5K- 27:07
Swim 3,2,1
4 x 250 Fr on 3:45 descend - 336, 331, 328, 330
4 x 50 Ba on 55
4 x 50 Br on 60 - 46-47
4 x 75 K on 1:40, alt Fly, fr
4 x 75 Fr P w/buoy on 1:10
50ez
Run at lunch 5K (APC loop) - 27:07.2
including 4-5 accelerations
HR max 171, ave 149; 360 cal
Zone 3- 2:22, 4- 17:44, 5- 6:52
5 min walk cool down
HR 154 to 96
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