400 WU 500 on 8:30 400 on 7:30 300 on 5:00 200 on 400 2 X 100 on 1:45 50 on :45 200 cool
Indoor trainer. 20 minute warm up followed by 4X8 minute overgear intervals with 7 minute full recovery. Good workout.
Swim lesson 400 warm 3 X 50 100, 50, 200
Long ride on the TT bike. My old fried "Mr Headwind" showed up for the trip back just to make it interesting. Glad I'm done.
Nice easy long run on the loop train. Beautiful morning.
Sprint/pacing training with swim coach
Tacked on a little extra distance. Felt sluggish to start but got rolling. Need to re-adjust to the hills!
Indoor training workout with spin ups and ILT's
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