6.30am Swim 2,850 yds, 53 min; Lunch Run 5 miles - 49:14
3,2,1
100 Mtn IM on 60/50 - 121
200 Mtn Fr P w/buoy on 45/50
100 Mtn Fr
200 Mtn Fly K w/fins on 1:40/100
4 x 100 Fr on 1:45 - #1 75ez, 25H 1.23, #2 50ez, 50H 1.17, #3 25ez, 75H 1.17?,
#4 100H 1:10
50ez
Lunch Run 5 miles - 49:14
Run 5:00, walk :30
HR max 173, ave 137; 558 cal
Zone 3- 8:58, 4- 34:10
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