6:10am Swim 3,000 yds, 56 min; 5:pm Run 12 miles
Plan: make it mostly a recovery swim. Sleep 5:50
3,2,1
3 x 250 - alt 50K, 100P w/buoy, 100S
#1 Ba, 2 Br, 3 Fr
3 x 200 Mtn on 1:30 - 1 Fr P w/buoy, 2 K Fly w/fins, 3 Fr
150 SD
Very poor workout. May be worst I've felt. Form felt bad too. Had trouble making 1:30 interval.
Run 12 miles with 2 long hills on El Fuerte after work. 2:10:27
No HR monitor
Walk 1 min every ~10+ min.
5 miles - 52:35
5 miles - 55:38 (includes 2 min break to get bottle and nutrition)
2 miles - 22:11
7-8 min walk after the run for cool down.
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