RUN (24hr lakeshore) 35:41 [3] 4.0 mi (8:55 / mi) +211ft 8:30 / mi
shoes: brooks purecadence '12
slow and steady, nothing fancy, definitely felt better with these shoes
STRENGTH (24hr lakeshore) 20:00 [3]
abs and upper body
SWIM (24hr lakeshore) 40:00 [3] 1.0 mi (40:01 / mi)
fish out of the water i was...
3x100, 50 - kick with board
the rest are 100's free, building up to a mile total (1600 meters)