late lunch swim: 600mix, 400drills, 500pull (50mod/50ez), 100ez

evening run: neg split by a little over 2min
***
cadence felt great but quads were i little tender near the end

evening ride at veloway (6laps) with some pickups

ez run at lunch to burn some work stress

swim went well. sighted and draft ok. got into a smooth rhythm that worked well.

plan was to really push the bike and that i feel i did. too bad the others around me were killing it as well.

run had its ups and downs. goal was to hit the bike really hard and see how the legs responded. it took half the run to get them going. had some GI issues that also caused some problems but finished strong.