6:20am Swim 2,850 yd, 50 min; lunch Run 5 miles, 27:29
3,2,1
4 x 100 IM on 2:00 - 128-122
5 x 100 Fly K w/fins on 1:30
200 Mtn Fr P w/buoy on 1:30/100
5 x 50 Fr on :40
50ez
Run 5 miles, 27:29
no walk breaks
HR max 148, ave 135; 538 cal
zone 3- 8:59, 4- 34:09
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