6:30am 3300yd (@PureFitness); 5:15pm Exercise Bike (StarTrac) 90 min, 29.02 miles
3,2,1
3 x 100 RI5-10 - 50P, 50S - 1Ba, Br, Fr
8 x 100 Fr on 1:25
100 Mtn Fly K RI5-10
200Fr P, 200Fr
12 x 50 Fr on 1:00 -alt 25ez, 25H/sprint (~:17-14?) - H/sprint leaves every 1:00
200SD
Exercise Bike 90 min, 29.02 miles
15 min W.U.
65 min aerobic ride (adjust speed and resistance level to maintain HR 120-130)
10 min c.d.
overall HR130/115; 810 cal
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