Swim 2550 yd; Run ~49 min, ~5 miles
3,2,1
9 x 50 - 3Ba on 50, 3Br on 55, 3Fr on 45
6 x 50 Fr K on 1:10
10 x 100 Fr - 2 sets descending on 1:30, RIx60 -
122-119, 121-117
150SD
Run 5 miles, including walking cooldown
Plan: Lactate Threshold test run next to Y. Have a cold but am doing anyway.
WU ~10min, ~1.1 miles
Run 30min at estimated LT effort level, recording HR for first 10 min and last 20 min
30 in total - 3.65 miles, 8:13/mile
Cooldown 9 min walk (~.4 miles)
10min HR148/141
20min HR158/152
Overall HR158/140; 466 cal - not including 10 min WU
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