7:30amSwim 3,100 yds, 56 min; road Ride bike ~19.3
3,2,1
9 x 50 S, alt Ba on :50, Br on :60, Fr on :50
5 x 200 Fr alt 100 P w/buoy, 100 S on 3:00
5 x 100 Fly K w/fins on 1:35
5 x 100 Fr on 1:30
50ez
~10am road ride bike ~19.3 miles,
HR max 217, ave 120; 838 cal
7.5 miles mostly uphill 38:11
HR 217, 135;
~30min break @ Phil's house
11.8 mostly downhill, but with hills
HR 140, 110
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