morning swim: 2k straight w/ 200ez/200mod effort

morning swim: 500mix, 300drill, 5x100 hold 1:20 w/ 15sec RI, 250pull, 5x100 hold 1:18 w/ 15sec RI, 250pull, 300ez

lunch run on the tready: 5min warm, 20min 7:15pace with incline going from 2% to 5%, 15min cool working incline back down and slowing to a 7:45pace
***
this run put me in the hurt locker

recov ride on trainer: 20min warm, 14x 1min fast w/ 30sec RI, cool

evening trainer ride (ME): 25min warm, 5x3min Z3-Z4 efforts w/ 1min RI, 15min cool

upperbody/leg weights, lunges and core workout at lunch

OWS at barton springs. 400m warm and then 1600m straight.

long run after swim. ran 1st 5miles with friend keith around 8:15pace and then picked it up from there. tried to push last 3miles but could only hold a 7min pace b/c legs were dead.

long ride thru bee caves a few times: 45min warmup, 2x40min HIM pace thru the hills w/ 15min RI, 35min cool
***
humid, windy, and rainy morning made it tough but it was good for the confidence

morning swim: 500mix, 2x200sidekicks w fins, 100ez M/S: 10x200 3min SI (avg 2:45-2:48) used pull buoy on every 3rd 200, 250ez w/ fins

lunch run: aerobic pace with 6x hill repeats mixed in.

tempo run on the treadmill: 5min warm, 25min at 6:30pace with incline increasing from 1% to 2% during run, 4min cool

evening trainer ride (LT): 20min warm, 2x20min w 15min build to Z3/5min build to Z4 (HR 130/131), 10min cool