Home to bartlett and back. HARD.
3599 feet of elevation.

Transition run.

Nap time.

Outdoor pool, scm.
9x250m on 5:00 (most around 4:30)

3 miles pushing double jogger with 45 lbs of girls.
6 miles, each with 3:00 sprint.

Trainer ride.

30:00 easy
30:00 hard (eh, moderate at best)
30:00 easy

Gym right after the trainer ride.
Standing row, chest press, single-leg squat (bodyweight), military press, curl, triceps pushdown

Str training was on the plan, but I felt like swimming instead.
500 easy
200 one-arm
100 catch-up
200 kick
5x100 on 2:00 (moderate)

5 miles outside, 1 mile on treadmill. Two hard miles in the middle.
10:04
9:27
7:57
8:01
9:22
9:14

Trainer ride, easy to moderate.

Transition run on the treadmill.

Ladder!
Warm up for 10 minutes. Starting at a comfortable speed and elevation at .5, every 1 minute up the speed by .2 until you can’t continue and then bring it back down every minute by .4 until you’re at your comfortable speed again. Repeat until your workout is complete.

I did 2 ladders:
6
6.2
6.4
6.6
6.8
7
7.2
7.4
7.6
7.2
6.8
6.4
6
6.2
6.4
6.6
6.8
7
7.4
7.6
7.8

1000 yard time trial.
OUCH

outdoor pool, scy
There was a hottie in blue swimming near me. I'm a creeper!
600 easy to moderate warmup
400 drills: kick, one arm
main set logged separately
500 easy cooldown