6:40 a.m. Swim 2,400yd, 46 min
3,2,1
1oo Mtn IM on 1:00/50 - 100IM 125
200 Mtn Fr P w/buoy on 1:30/100
3 x 100 K w/fins on 1:35 alt 50 Fr, Fly
200 Mtn Fr on 45/50
2 OverUnders
5:00pm Exercise Bike (LifeFitness) 65 min, 20.10 miles
5 min @ L10, 5 min @ L11
30 min @ L13, 90+ rpm
1 min @ L10, 10 min @ L14
2 min @ L10, 7 min @ L13
60 min - 18.88 miles
5 min cooldown
HR max 143, ave 124; 629 cal
Zone 3- 38:40, 4-9:25
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