Some training from 11/9 to now
Weekend swim Saturday 3500 yards
Monday swim 3000 meters Cycle 60 1 hour
Tues Run mile repeats 4X1 mile 7:25,7:20,7:16,7:16
Easy Run 5.4 miles Swim 2500 meters
Thurs Cycle 60 1 hour
Friday run easy 5.4 miles
Sat Swim 3500
Monday swim 3000 meters
Tuesday off
Wednesday off
Thursday Turkey trot 10K 43:30 HR 175---PR moved VDOT from 45 to 47 :)
Friday swim 2500 meters
Saturday swim 3200 meters
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