thursday, ran 7 miles, at about 7:30 pace, biked 1.5 hours (mountain)
friday, ran 7 miles (about 7:15 pace), swam 20 minutes, lifted
today, 2.5 hour mountain bike ride. i was going to swim, but i'm thinking i'll do it tomorrow, with running intervals in the AM, and maybe a medium bike (1hour or so), and shoot for a full 30 min swim.
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