Orienteering1:03:26 [3] 5.88 mi (10:47 / mi) +635ft9:47 / mi slept:8.0 shoes: Salomon Speedcross- black
ROC Mendon Ski-O
Only issue was a few seconds searching for 9 which was leaning against the rock with no flag. Thanks to Doug for finding it just before I got there.
Swimming1:15:00 [4] 3.0 km (25:00 / km) slept:6.75
50 fr wu
500 fr pull no breathing outside of the flags
100 fr ez
8x25 dolphin kick w/fins, 6 kicks off each wall, on :40
100 fr ez
8x25 odds fly, evens fr sprinting off each wall then ez for remainder on :40
4x225 fr 3-3 breathing on 4:00
4x50 ba sprint on 1:20
100 fr ez
8x75 fr on 1:30, last 4 pulling
100 fr cd
Swimming1:10:00 [4] 2.15 km (32:33 / km) slept:7.0
10x25 fr w/ 4, 3, 2, 1, 0 per length breathing pattern on :45
100 fr ez
3x thru the following:
150 fr pull on 2:20
4x50 ba/br with a sprint into the turn on 1:30
50 fr ez in 1:00
4x25 sprint on :60 with one breath, odds fly, evens fr
100 fr ez
3x100 sprint with fins and paddles on 3:00, evens fr, odds ba. (1:06, 1:12, 1:02)
100 fr cd