RUN (24hr lakeshore) 30:00 [3] 3.32 mi (9:02 / mi) +175ft 8:36 / mi
weight:104lbs shoes: asics gel-kayano 19
rehab - continued to stick to short runs only. picked up ;ace just a tiny bit at the end to test out the legs. did 3 sets of glute exercises on each leg before and after run.
SWIM (24hr lakeshore) 40:00 [3] 1.05 mi (38:05 / mi)
3x100 kick
10x50 drills
750 free
150 kick
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total: 1700