Long bike with some rolling hils and 5 km long steep climb somewhere around 40 km.

To the pool, from the running track

800 WU
2 x 800 on 17:30,
Hard work, my arms tired, and feel like it will be long day.

Up to view point and back.
Not feeling to strong today, but my climb feels ok.

Run after swim and bike.
Feel ok, much better than day before.

Feel very bad, I suppose to run 1:50 min.
Run on HTT, run very slow, wanted to quit after 1st lap, managed to do one more and stoped.

600 WU
20 x 50 (12.5, 25, 37.5... max) (50 ties on 49,48,47,48,47)
1200 100 free, 50 breast, 100 free, 50 back

Easy run. Wanted to swim and run, but realized that its quite late to fully recover for next day, swim, bike, run... so did easy 8km with 6 fast 30 sec strides in the middle.

Bike to pool. Easy.

600 WU with 2 x 25; 2 x 50 one arm.
2 x 600 fartlek 12:18; 12:30

After hard swim hard 20 km TT.
Firs 10 km close to 40 average, second 10 there was a point with some head wind, so slo down quite a lot, on the way back very fast. I think last 3 km cpush 42-48km/h.
Dead after:)

Run
2 KM WU
6 km tempo
2 KM CD

Lap Data
Lap Time Distance Pace/Speed AHR MHR
1 04m 55s 1.00 kms 04m 55s /km 141 149
2 04m 41s 1.00 kms 04m 41s /km 153 157
Tempo Starts
3 04m 01s 1.00 kms 04m 01s /km 167 172
4 04m 05s 1.00 kms 04m 05s /km 172 174
5 04m 03s 1.00 kms 04m 03s /km 174 178
6 04m 07s 1.00 kms 04m 07s /km 176 178
7 04m 06s 1.00 kms 04m 06s /km 177 180
8 04m 02s 1.00 kms 04m 02s /km 180 183
9 05m 12s 1.00 kms 05m 12s /km 168 180
10 05m 17s 1.00 kms 05m 17s /km 164 169
11 00m 20s 0.06 kms 05m 35s /km 164 164

After running, went for bike included 8 x 20 sec hard and 40 sec easy, 2 times. Also added 5 x 40 seconds hard, trying to speed to max.