Friday
Run 8 miles 1:06 HR 152
2 miles easy warm up
20 minutes Tempo (7:25)
Finish rest of miles with easy
Saturday
Swim with FAST
3300 yards
600 warm up
8X125 on 2:00
8X50 on 1:00 decending 1-4, 5-8
2X275 pull
2X175 100 easy 75 build
2X75 fast
150 of misc fun relays for holidays
100 cool down
Bike on MTB
14.1 miles 1:07:40 HR 143
Felt pretty good, trail was in good shape
Run 1 mile on treadmill, felt tired, had a little gas and didn't want to pass it in the club
Went Christmas shopping afterwards
Sunday
Run in morning on Hines drive
8.1 miles easy 1:10:18 HR 138
Bike Cycle 60 class HR 135
Run easy in evening, first time doing a double run like this, now my butt hurts
10 miles 1:27:17 HR 139
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