Fri
Swim 3200 yards with LALA/FAST
Sat
Swim 3800 yards with FAST
Run 11 miles on the Poto in 1:33
--A bit chilly out there, I had planned to bike then run but decided to just run a little longer.
Sun
Bike 1:16
15 min warm up
10X3 min hard ~2 min easy
cool down
Run 1:00
Moderate pace out then MP on the way back
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