ez run at bowie after some manual labor in the yard

hill ride thru barton creek to work on strength. route is full of climbs.

morning trainer ride: 20min warm, 2x20min (HR 134/135) w/ 10min RI, 20min cool
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20min intervals were 15min build high Z2-Z3, 5min build Z3-Z4

afternoon run - steady state. goal was to hit 6:30-6:40pace from start to finish. very humid and sun came out late to make the 2nd half really hot. pace felt good.

2k mixed ez
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help loosen arms but still really sore and breast stroke hurt a bit

aerobic run at lunch

lunch swim: 2k ez as body sore from strength and run workouts

evening trainer ride: 20min warm, 18x 1min fast small ring w/ 30sec RI, 15min cool

morning swim: 500mix, 150kick, 450drill M/S: 1050pull DPS (breathe 5th stroke), 12x50fast (50sec SI hold 37sec), 100kick, 150ez

tempo run. ran middle 3 miles at a little below 6min pace.
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suffered another crap attack behind costco so i had to retire another wristband in the woods.

pullups/pushups, lunges, core