lunch run on the tready: progressive run (increase pace every 5min by 30sec starting at 8:30 and ending at 6min pace and then 10min cooldown at 7-8min pace)

evening trainer ride (STR): 20min warm, 15/10/5min big ring/low cadence w/ 5min RI, 10X 2min Z4/1min RI, 5min cool

morning swim: got to pool late so cut straight swim short. stroke came ez, feel it getting stronger on the pull phase.

upper body weights at lunch

road south mopac on tri bike (1st time for the tri bike on the road since IMAZ). did 5x 8mile loops with the 3rd and 5th loop at Z3 effort (both laps at 20:44/23+ mph pace). rest of ride in Z2.
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avg HR is for the Z3 efforts (creeped in to Z4 a few times)

HIM pace t-run off the bike. right achilles really tender.

lunch swim (END): 600mix, 2x200sidekicks w fins, 4x50chest, 3x100 1arms/CUs M/S: 12x200 SI 3min (hold 2:40), 500pull ez, 100ez
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held 2:40 thru out set of 200s w/ a few 2:39s and 2:41s

evening trainer ride (LT): 20min warm, 4x5min Z4 (avg 135 HR), w 5min RI
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had to shorten the LT intervals b/c my legs had nothing to give. have got to do LT intervals weekly as i have never really done these in the past. I might truly cry once i get to VO2 workouts b/c i am a virgin in that dept.

long run at town lake after work. started off quick but tried to slow to aerobic pace for first 8miles and finish last 4miles around 6:30 (could only muster up a 6:45pace).
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body was tired going in to this one and i was spent at the end. had to clinch the cheeks hard the last 2 miles to avoid big trouble :)

core workout at lunch

evening trainer ride (TECH): 15min warm, 14x1min high cadence/ez gear w/ 30sec RI, cool

t-run after trainer ride

upper body and leg weights at lunch