6:15am Swim 2,900 yd, 50 min; lunch Run 5 miles, 48:01
3,2,1
2 x (5 x 200 Fr on 3:00) RIx:30 -
2:46, 245,243,242,239
243,242, 240,239,236
50ez
4 x 50 on 1:15 - 25 ez, 25 sprint IM order
50ez
Lunch Run 5 miles, 48:01
8 x 30 sec fast RI 2min (not on hills)
HR158/137; 555 cal
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