6:10am Swim 4,000 yd, 68 min; lunch Run 5 miles, 49:44
3,2,1
4 x 150(50K, P, S) RI 15 - #1 Fr, 2 Ba, 3 Br, 4 Fr
1650 Fr - 23:04
200 Mtn K w/fins, alt 50Fly, Fr RI 10-14
2 x (3 x 100 Fr on 1:40 - 1 smooth, 2 mod, 3 fast) 1 P w/buoy, 2 S
50 ez
lunch Run 5 miles, 49:44
HR 174?/138; 587 cal
Zone 5- 2:33, 4- 35:03, 3- 8:55, 2- 2:34
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