8am Swim 51 min, 2800yd ; 9am Run 4 miles, 39:58, + 14+min walk
3,2,1
2oo Mtn Fr P on 45/50
50 S
1650 Fr Time Trial - 22:39
500 splits: 658, 651, 649 - 1st 500 was hardest
300 SD
Walk 5:50 w.u.
Run 4 miles (YMCA 'track') @ mod aerobic pace. 1 min walk break ~1/2 way - 39:58
HR147/135
Walk 8:33 c.d.
overall including walks HR147/124; 551 cal
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