m.core biked 20minutes at a moderated to hard effort
t. 12x200s
w. 4miles at lunch 25:57 and 5 strides and 20 minute jog with harley later on for a little over 2
t core/20 min wu 5k tempo 18:17 5:54,5:46,5:49 10min cd
f.core swim 30
s. am group run 6miles on river walk 9:51, 7:12,7:17 6:39,6:45,6:45 5x100meters strides 20min run with the pup in the PM
s. 2mile wu drills 1600 4:54 71,76,75,72 5mins rest 3x300 55,52,50 2x100 14,13high 1x200 29 very windy out which slowed down times considerably
20mins shake out with the puppy
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