8:15am Swim 3400 yd; 1:30pm Brick 2:45:04 - Bike 32.8 miles, 2:04:47, transition 5:44, Run 3.31 miles 30:34
3,2,1
2sets of 4 x 50 Fr drill on 50
100 S
2000 Fr
500 splits - ?, no split/interrupted by lifeguards, 6:57, 6:58
300 SD
Brick - Bike 32.8 miles, 2:04:47, transition 5:44, Run 3.31 miles 30:34 - 2:45:04
Home/El Camino/La Costa Av to 101 -21:22, HR137/116, speed ave 16.0
La Costa Av/Pine St/LaCosta Ave 39:58 HR136/127, speed ave 16.9
2nd lap 42:26 HR137/126, speed ave 16.2
Return Home (w/long stop lights) 24:58 HR132/116, speed ave 13.9
Speed32.6/15.9
Run 3.31 miles, 30:34
Run HR144/131
Overall HR144/124; 1567 cal
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