Running:
60:00 - 11.8km
18 degrees. Heaven! 3km easy, 5km fast (23:23), rest easy again.
Swim: 2350m
100m warmup
200m high elbow
400m (4 * 100m @ 2:00)
400m
400m (8 * 50m @ 1:00)
50m easy
200m (8 * 25m legs only)
200m (4 * 25 8 strokes / 4 * 25m 6 strokes)
400m pull bouy
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