Swimming (Pool) 21:00 [3] 1.1 km (19:09 / km)
weight:170lbs
2 x 24 lenghts (600 yards) @ 10:30 mins
Track Running intervals (Track) 9:25 [5] 3.0 km (3:08 / km)
Wednesday night track workout.
3 sets of:
3 x 200 @ 36 with 200 rest
1 x 400 @ 80 with 400 rest
Total 3 km of intervals
Felt good. Effort wa about ~ 95% - 100%
Track Running warm up/down (Track) 21:00 [1] 3.0 km (7:00 / km)
Rest jog between the intervals