8:15am Swim 3300 yd, 55 min; 9:25am Treadmill Run 10.26 miles, 1:46:45
3,2,1
6 x 75 Fr P on 1:10
50 ez
main set 2000 Fr mod - 28:50
500 splits - 716, 714, 710, 710
200 SD
Treadmill Run 10 miles 1:41:45
walk 1 min end of each mile
1 mile @ 5 mph/5.5 mph
2-3 @ 6.0 mph
4-5 @ 6.2 mph
6-8 @ 6.4 mph
9 @ 6.5 mph
10 - .5 @ 6.5, last .5 @ 6.2-5.6 mph
HR136/123; 1060 cal
walk c.d. .26 miles / 5 min
After yesterday's century ride I'm feeling very tired. Monday is a much needed break.
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