Notes
LMLS, O&B, SAM Easy, + Swim
Up to 7.0 mph during 1 mi w/u
8.1 for 2 mi, 8.2 for 2 mi, 8.3 for 2 mi, 8.4 for 2 mi, 8.3 for 1 mi, 8.0 for 0.5 mi (9.5 mi in 68:20)
6.4 - 7.0 mi during c/d
Training Plan Entry
Out & Back
11.7 mi
11.7 mi (9.3 - 13.7), 1:30:00 (1:18:00 - 1:41:00), 7:41 /mi (8:21 - 7:19), HR: 138 - 160