7:15am Swim ~3300yd, 8:30am Exercise bike 90 min, 29+ miles; 5:30pm Run 3.04 miles, 30:22
3,2,1
main sets:
6 x 200 Fr desc, alt 50 mod, 50 H on 3:10 - 247, 46, 45, 44, 43, 42
8 x 100 Fr on 1:25 - 119, 19, 19, 19, 19, 18, 17, 16
10 x 25 Fr sprint on 35 - all :15
Exercise Bike (Cybex)10 min w.u.
1:15 @aerobic (120-132)
HR133/125
5 min c.d.
overall HR133/122; 880 cal
Run 3.04 miles, 30:22
w.u. ~12 min - walk, jog, walk Cali dog
3 mile run 30:22
splits - 15:19, 15:02
5 min walk c.d.
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