a.m. 56 mile bike. FL: 2:39:41; 216w; 136bpm; 82rpm. Heart rate started out high but settled by the end so that fr the last 30-40 minutes i was pushing 230-240 watts at around 138-140bpm. Tried t follow with a brick run but my shins hurt. It may be time for some new orthotics. 1 mile. 7:39 min/mi. 150bpm.
lunch. 3 mile swim. Took about 90 minutes. Actually felt pretty good.
p.m. 24 mile bike. 1:10; 204w; 127bpm; 81rpm
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