6:10 Swim 3,250 yd, 59 min; Lunch Run 5 miles
3,2,1
500 Mtn Fr on 1:30 - 500 Fr 6:52
3 x (100 Fly K RI 10, 50 Fr K RI 10)
200 Mtn Fr P w/buoy on :45/50
200 Ba
5 x 50 Fr on :40 - A.T. 37.5
50ez
Lunch Run 5 miles, ~49:30
Run 4:30, walk :30
HR max 151, ave 135; 546 cal
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