Road Bike Ride 55:04; Swim 3,000 yd, ~56 min; Run ~6.4 miles, 1:13
4 laps Willowspring/GlenArbor + .5 mile climb
HR145/122; 522 cal
Swim
3,2,1
200Down Up:
200 Fr on 3:00, 2 x 100 on 1:30, 200Fr on 3, 4 x 50Fr on 45, 200Fr on 3, 8 x 25Fr on 25, RIx 30, 200 Fr, 4 x 50 Fr, 200 Fr, 2 x 100 Fr, 200 Fr
etc
Run
warm up walk/run -18:27
3 x (1 mile, walk .18 miles ~3:30) at 8:30/mi pace, descending
#1 8:33, HR 148/135
#2 8:27, HR150/137
#3 8:11, HR155/142
1.3 mile cool down and walk
HR155/121; 679 cal
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