7:10am Swim 3300 yd, 66 min; Lift weights; 4:45pm Run 4.56 miles;
3,2,1
4 x 100 K on 2:10, 50 Fly, 25 Fr, 25 Fly
4 x 100 Fr P on 1:30
6 x 100 Fr on 1:25
100 S
main set 8 x 75 Fr on 1:40 at RPE9 - :53-:55
50 S
main set 10 x 25 Fr sprint on :35
300 SD
Weightlifting
Run 4.56 miles, 52:46
tried to keep HR under ~130 and out of aerobic range. Still sore from Sunday's long run.
30 sec walk every .75 miles; HR monitor not working at beginning
HR ave124, 492 cal
doesn't include 5 min walk w.u. and c.d.
All done with Cali
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