Fri: am bike- 1.5 hrs...30 mi- 3x20 min threshold intervals (21.8mph avg for all 3)...really strong wind today, very slow out, very fast in....
brick run after- 20 mins tempo, 10 mins cool down....
Sat: am swim- 3k, main set was 150 hard (1:45), 20x75 on the 1:05 interval (all 53-54)..150 hard (1:46)...
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