6am Swim 2900 yd; 4:30pm 4.1 miles, 41:02;
3,2,1
100 Mtn IM
5 x 100 Fr P on 1:30
mainset: 5 x 200 Fr fartlek alt 50 H, ez on 3:10
100K (stopped set - leg cramps)
300 SD
Run 4.1 miles, 41:02 with walk break every 1.5 miles
run 1.52 miles with Cali
Run 2.62 miles, including 4 x (20 sec controlled sprint RPE9, 40 sec recovery)
HR161/127; 416 cal
does not include 5 min walk w.u. and c.d.
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