Wednesday
Swim 3000 meters
800 warm up
300 pull
16X100 free on 1:50
300 cool down
Run 2.9 miles 24:23 HR 142
Thursday
Run 3.5 miles 30:00 HR 143
Bike Cycle 60 spin class 60 minutes HR 134
HR 140 not including the warm up and cool down
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