Slept 7 hours
6:10am Swim 3,100 yd, 55min; lunch run 5 miles, 51:25
3,2,1
5 x 200 Fr alt 100 P w/buoy, 100 S on 3:00
9 x 50 K on 1:10 alt Fly, Br, Fr
200 Dbl Mtn on 45/50
50ez
Almost a week since I last swam. Was pretty slow today: ~1:25/100. Very uncrowded. Feeling better after half marathon. Back still hurts. Will run at lunch.
lunch run 5 miles, 51:25
HR ave 128; ~500 cal
Run 5:00, walk :30
Don't over do it on speed. First major run since half marathon. Tried to take it somewhat easy.
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