SWIM:
4000 (1 hour)
5 x [400 free, 4x 100]
same setup as Monday, but the focus was on the 400's. Held sub-1:15 for all of them.
100's were ez pull @ 1:30
BIKE:
Just under 2 hours. I'll call it 1:50. Headed out on the Canal Trail and then found a nice hill on the way home. Did some sustained hard pulls on the flats on the way home. Good ride.
RUN: 30 minutes on the treadmill at PWG. Did 2 x 1 mile @ 5:45 pace. Form felt funny for the entire run?
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