8:00am Swim 3500 yd, 56 min; 9:30am road Bike ride 2 hr, 36.9 miles
3,2,1
4 x 75 S on 1:20 25ba, br, fr on 1:20
main set 2400 yd mod - 33:06
500 Splits: 658, 656, 652, 650, (2000-27:36) 5:30 (last 400)
went harder than moderate
200 SD
2 hr ride, hill emphasis
HR144/122; 1164 cal
Speed 40.9/14.2 mph
includes ~3 min telephone break
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