6:15am Swim 3,450 yd, 61 min; 5 mile run, 50:04
3,2,1
4 x 100 IM on 1:50 - 1.30-1.26
200 Mtn Fr P w/buoy on 45/50
500 Mtn Fr on 45/50
200 Mtn Fr on 45/50
6 x 50 Fr on 45 only very good set
50 ez
5:00pm run 5 miles (alternate work course), 50:04
HR 196?/129; 524 cal
Zone 5- :06, 4- 12:43, 3- 27:57, 2-8:40, 1- :25
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