Trainer ride
Watched Firefly for the first time. Pretty good.
20:00 easy
3x 7:00 hard, 5:00 easy

Easy transition run on the treadmill.

I bought a music stand online to put my computer on.

500 easy
400 drills
12x100 20s RI(
1:20, 1:24, 1:25, 1:26
1:28, 1:30, 1:27, 1:28
1:30, 1:28, 1:26, 1:25
)
200 easy

13 miles, all at "uncomfortable pace". This was a rough run. I really feel the fatigue in my legs from this week.

8:43
8:45
8:51
8:32
8:33
8:16
8:28
8:38
8:52
8:35
8:37
8:44
8:31

Long ass ride:
Started at sun-up, stiff N wind the whole ride. I felt strong today.

Transistor run:
10:00 hard (7:30 pace)
10:00 easy (9:00 pace)

Outdoor, scy
Saw a friend and we raced each other on the 100s. That was fun, and it hurt a lot.
200 easy
400 drills (catch-up, kick)

4x100 20s RI (1:21, 1:22, 1:25, 1:29)
4x100 breast 20s RI (2:16, 2:12, 2:14, 2:34)
4x100 20s RI (1:25, 1:28, 1:29, 1:27)

200 easy

Trainer ride
Eastbound & Down Season 2

30:00 easy
30:00 moderate-hard
30:00 easy

Trail run, 752 feet of climbing. Hard on the ups, easy on the downs.
I cracked on a big climb in mile 4: