7:45am Swim 3950 yd, 67 min; road Bike Ride 16.56 miles, 1:07:38 + 5min cooldown
3,2,1
4 x 50 Fr on 45 - 41-39; 4 x 100 Fr on 1:30 - 122-119; 4 x 200 Fr on 3:00 - 244, 41, 39, 38; RIx 1:00
3 x 50 Fr on 45; 3 x 100 Fr on 1:30; 3 x 200 Fr on 3:00 - 2:43-29; RIx 1:00
2 x 50 Fr on 45; 2 x 100 Fr on 1:30; 2 x 200 Fr on 3:00 - 2:43, 43;
100 Fr K; 100 SD
~45 min break
Ride 16.56 miles
3 Poinsettia Loop - Melrose/Carillo Way/almost El Camino) - 5.52 miles ea.
HR 138/122; 618 cal
5 min easy bike cool down after
Good swim workout. Felt pretty strong, especially during the 4 x set.
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