Monday - 7 miles; .5 warm up, .5 cool down; 6 miles @ 7:30.
Tuesday - 1 mile swim.
Wednesday -7.4 trail miles; Skyline trail, streneous, @ 12:00.
Thursday - 4 EASY miles @ 9:00 (this was tough to do...) with 2 10 sec hill speed.
Friday - 1 mile swim.
Saturday - 1.25 mile swim.
Sunday - 9.3 miles race - Busa. 1:12, 7:44min/miles; 15 min stepper
T = 27.7 miles (ran)
T = 3.25 miles (swam).
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