Trainer ride:
30:00 easy
twice: 7:00 hard, 4:00 easy
Remainder easy cooldown.

Transition run:
1st mile hard (7:45)
2nd and 3rd miles easier (9:11)

500 easy
400 drills (fist, one arm, catch up)
12x50 very hard, 15s RI
500 very easy

Found a pretty nice trail near the house to run on, Reach 11. It's super flat though.

6 miles easy
5 miles hard
7:54
7:58
8:00
8:03
8:13

I missed 1 swim and 1 run this week thanks to an attack of gouty arthritis Thursday night. I'm back on track, but I need to get some meds to prevent these attacks.

FH to Usery to umm, Mesa maybe, and back home on the beeline.
Fun ride with a group of 11, hosted by my coach.
Time & distance are an estimate. Will get numbers later.

Trainer ride.
30:00 easy
30:00 hard
30:00 easy