7am Swim 3400 yd; 5:15pm Run 14.66 miles, 2:35:40 (including w.u. & c.d.)
3,2,1
8 x 50 RI ~5+ sec - 3 ba, 3 br, 3 fr
50ez
2000 Fr - 27:58
500 splits - 702, 701, 658, 657
300 SD
Run 14.66 miles, 2:35:40
5 laps of 1.52 miles (walk ~30sec every .75 miles):
17:11 (including ~3min walk)HR138/113
14:52 HR136/128
15:42 HR138/129
14:34 HR137/130
14:42 HR137/129
5 x (1 mile at marathon pace + walk recovery .18 miles, ~3:30)
8:52 HR139/132
8:43 HR140/133
8:43 HR142/133
8:44 HR142/134
8:45 HR144/134
Run & walk 1.18 mile c.d.
Overall HR144/123; 1501 cal
Marathon pace without walk breaks is ~8:45.
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