Running28:58 [2] 6.22 km (4:39 / km) ahr:129 max:158 shoes: Saucony Kinvara 9 v2
Warm up to the common with Meg. Easy with 6*30 seconds hard, 30 seconds easy
9 AM
Running16:30 [4] 5.0 km (3:18 / km) ahr:173 max:182 shoes: Saucony Kinvara 9 v2
Time trial around the common. Slowly faded and then died. I was hoping for a bit faster, and know I can run faster considering a 16:15 first 5km in the duathlon a few weeks back. Anyway...
3:13 3:10 3:21 3:19 3:28
Running11:06 [2] 2.17 km (5:07 / km) ahr:132 max:140 shoes: Saucony Kinvara 9 v2
Easy back to Meg's
4 PM
Swimming1:00:00 [3] 4.0 km (4.0 kph)
A bit rough after the run this morning. Cut it a little short because I was heading out karaoking (not my usual activity I know!) and I was wrecked
600 easy 200 drill 200 swim 200 side kick
16*150 as 75 tempo, 75 hard [20] 400 easy with paddles and p/b hypoxic - 3/5/7