total: 12:15 total, this was my low week for the month but I maybe did a hour too much, i was shooting for 11hrs
swim: crap! the worst, only 4k cause i forgot to bring my swimsuit to roanoke, this is why my swimming has declined probably =( wayyy tooo little even for a down week
running: 20 miles, i didnt really do a long run so that is why this is so low....
bike: 7:45, pretty good for a down week, first rides outside!!
i did weight for the first time this week, ( this is not something i would recommend, i am just lazy but i should have started weights months ago, in fact it should be first on the training macrocycle, whoops...)
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