Trainer ride, easy. Legs are still tired from the climb out of Bartlett.

Transition run on the treadmill.
Speed ladder
10:00 @ 6.0 mph
Then 20:00 up and down like:
6.0->7.8->6.0->7.4->6.4

Happy Mardi Gras, kids!

500 easy
100 fist
200 one-arm
10x100 hard, 15s RI
200 easy

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