6:15am Swim 3,500 yd, 58 min; lunch Run 4 miles, 40:26
3,2,1
4 x 100 IM on 1:45 - 126, 24,24,24
200 Mtn P w/buoy on 45/50 - mod
3,2,1 Half Half Step Down:
300 Fr on 4:30, 2 x 150 Fr on 2:15, 4 x 75 Fr on 1:10 RIx 30 - 406, 402, 354
200 Fr on 3:00, 2 x 100 Fr on 1:30, 4 x 50 Fr on 45 RIx30
100 Fr on 1:30, 2 x 50 Fr on 45, 4 x 25 on 25
100 SD
Run 4 miles, 40:26 at moderate effort
walk ~1 min at 1/2 way to answer phone
HR147/128; 416 cal
1st half HR147/121
2nd half HR 147/136
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