Wednesday. 90 min bike. 60 min swim.
Thursday. 106 mile bike. 9 mile run. Bike was in two rides: first ride was 2:40 (30 min wu, 60 min overgear, 60 min Tempo, 10 min cd). 251w avg, 143bpm; second ride was 2 hours (30 min wu, 90 min steady). 250w avg. Then 9 mile brick run.
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