am - 2x silverstone loops 1 around the top. 7:35 AP, a little colder today 25deg, almost didn't run have been feeling a little sick the last couple days, glad i did felt good after.
pm - lunch time swim, 400 wu, 4x50 on 1', 3x100 on 2', 200, 3x100 on 2', 4x50 on 1', 400 cd = 40 laps
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