Race simulation - start out easy and at the start of hour 3 you should be in high Zone 2, the last 30' are Zone 3. Go right into the brick.
** T-storms, rode almost 2 hrs then headed for the gym and finished on stationary. Lap1 on bike, lap2 stationary, lap3 Z3.

RUN BRICK
Run 40' on a flat course or treadmill after bike workout. Keep HR in Zone 1-2. Stretch when done and add in Core 1, 2 or 3.
** treadmill

WU: 500
MS: 500 pull, 8x50 fast on 20" rest
CD: 100

WU: 1000y
MS: 500y drills; 10x 100y sprints on 1:55
CD: 200y easy

Cleburne State Park

WU: 10'
MS: 10' hard (at LT), 2' easy (zone 2). Do this 5x.
CD: 10'

** Stationary bike

Run on a flat course or treadmill.
WU: 15'
MS: 15' @ Zone 2
CD: 15'

**Treadmill

MS: 4x200 no warm up on 45" rest.
Then 500 at race pace. Rest 1'
Then 6x200 at race pace with 30" rest.
CD: 100

Start out at a very easy gearing, over 20' gradually increase the resistance to a medium level. Maintain medium resistance for 20' spinning smoothly. Then gradually work back to the easy gear you started with over the last 20' minutes. Purpose is to loosen legs after long run or ride from day before.

** IDK, just went out and rode, mostly easy...

1 hour at high Z2/Z3 then right into the run.

RUN BRICK After bike:
WU: 10'
MS: Then 2x20' at Zone 2 - mid to high Z2 - 5' easy in between.
Then 2x10 at Zone 3 - 5' easy in between again. Then 5' at Zone 4
CDE: 10' cool down.

Hell Yeah! Great workout!

1) 20:00 min; 2.15 miles; 35 gain; 9:18 pace; 157 AvgHR
2) 20:00 min; 2.21 miles; 23 gain; 9:21 pace; 158 AvgHR
3) 10:00 min; 1.19 miles; 32 gain; 8:26 pace; 166 AvgHR
4) 10:00 min; 1.21 miles; 27 gain; 8:19 pace; 165 AvgHR
5) 05:00 min; 0.68 miles; 25 gain; 7:23 pace; 170 AvgHR (up hill)