h/i swim = w/u + 3x400 + c/d
e swim = 2250 yds
h/i bike = w/u + 30 min (40k speed) + c/d
e bike = 1 hr. race pace (+ w/u and c/d)
h/i run = w/u + 22 min. 10k speed + c/d
e run = 8 mi. marathon pace
brick = 1:30/20 easy
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Tues. weigh-in: 184.5 lbs.
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