23 Feb 2010

Running:
60:00 - 12km

2km easy, 8km fast (4:50 km/h average), 2km easy. First run without gloves.

Swim: 2300m
300m warmup
200m arms ahead / 200m normal / 100m legs only 

200m arms only / 200m normal / 100m legs only 
50m easy
200m high elbow / 200m normal / 100m legs only 
200m high arms / 200m normal
50m easy

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