HR is estimated from the jackedup graph. My HR strap didn't get wet enough early in the run to work properly. It's the only bad thing about running in winter.

Weights at community center gym. I hate the pullup bar at this place, but otherwise it's great.
45° chest-press
bent-over row
one-leg box squat
triceps
chin-ups (5, 4, 3, 2, 5)

The US Gov't runs the worst websites in the world. Exhibit 1: it's only available during certain hours of the week AND don't use that Back button or  it'll mess up.

Trainer ride

Transition run, treadmill

Good morning, world.

Outdoor, scm
Beautiful day!

2500 straight
Split @500m
10:08
10:24
10:09
9:56
9:13

Group ride. WINDY

Triathletes are sometimes terrible on group rides. Everyone should take some time and learn to draft and participate in a pace line. All too often some guy gets to the front and then takes off like nuts and drops the whole group. 30 miles later he's 100 yards back and can't hold anyone's wheel, "out of gas," he says. Then some good Samaritan, me, drops back to keep an eye on him. I guess I need more caffeine; I'm grumpy.

Great ride. Foot barely hurt at all. I feel like I'm back.

Outdoor pool, scy
Holy shitballs this pool is TOO warm. I complained and they said it should be 82F. It's more like 90F. I got queasy, but I finished strong.

Warm up 4x 25 free, 25 back
Drills: 4x 25 kick, 25 free, 25 finger-drag, 25 free
Main: 12x 100 free @20s
Cool down: 2x 50 DPS, 50 free

Pushing a double stroller.
foot feels 100%
happy

Trainer.
10:00 easy
30:00 HARD
20:00 mid to easy

181 w, avg