the details:
5.5-5.11
m swim: 1.2 miles
t run: 6 miles
w swim: 1.2 miles
r rest
f 20 min run
s gulf coast 1/2 ironman: 6:00:56
su rest
5.12-5.18
m swim: recovery
t run: 7 miles
w ride: 20 miles
r run: 6 miles
f swim: easy
s rest
su easy bike: 1 hour recumbent
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