Swim 2,450 yds - 45 min; 5K Run - 26:36
3,2,1
200 Mtn Fr on 1:30/100
5 x 100 Fr P w/buoy on 1:25
6 x 50 K on 1:10 - alt Fly, Fr
5 x 100 Fr on 1:25
50 ez
Run 5K (APC loop) - 26.36
HR- max 167, ave 145; 341 cal
Zone 3- 4.38, 4- 10.07, 5- 10.42
Walk cooldown - 7 min - HR @ :05 = 106
Swim before work, run at lunch.
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