am - did 8.27 miles around silverstone in 59:34, 7.11/mile. was trying for 8.25 in 1 hour. had to push hard to keep that pace. legs were kind of sore the last 4 miles.
pm - swim - 500wu, 6x100 on 2', 200 easy, 6x50 on 1', 200 easy, cd kick & breast stroke.
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