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Entries

  1. RUN
    Anderson Dam 11 mi 01:40 09:05 pace

    1200-ft. elevation gain.

  2. swim
    3000 yd

    300 warm up
    1000 swim; 1-min. rest
    10 x 50 kick; 10-sec. rest
    2 x 500 pull; 1-min. rest
    200 cool down

  3. RUN
    Harvey Bear Ranch trails 14 mi 02:28 10:34 pace

    2100-ft. elevation gain.

  4. swim
    1900 yd

    300 warm up / drills
    50 / 100 / 150 / 200 / 250 / 300 swim; 30-sec. rest
    300 / 250 pull