WU: Run 9k warm up BEFORE bike
MS: AFTER bike, run the same 9k: 3k moderate effort, 3k hard effort, and then 3k very hard effort.
CD: At least 10' of walking easy.
9k (6.59m)
3k (1.86m)

** Had to do the bike yesterday. 9K in Z1 then fuel/water/stretch. Then my sets of 3K. Good workout.

1) 1h 13m 54s; 6.82 miles; 10m 50s /mile; AHR 142; MHR 153 WU
2) 20m 30s; 2.38 miles; 08m 36s/mile; AHR 145; MHR 161 MS
3) 20m 09s; 2.41 miles; 08m 22s/mile; AHR 165; MHR 169 MS
4) 15m 30s; 2.03 miles; 07m 38s/mile; AHR 169; MHR 172 MS
5) 10m 08s; 0.63 miles; 15m 59s/mile; AHR 128; MHR 167 CD

---- first 6.82 miles in 1h 13m 54s
Second 6.82 miles in 0h 56m 09s

See run brick above first!
Race simulation - start out easy and at the start of hour 2 you should be in high Zone 2, the last 30' are Zone 3. Go right into the brick.

** Had to break up the bike/run brick and move the bike up a day. I hate night shift! Plus we're due for more rain tomorrow and I can swim/run inside if need be.

WU: 400 MS: 6x50 builds (each one gets faster) on 30" rest. Then 4x(4x100) - #1 RI = 20" - #2 RI = 15" - #3 RI = 10" - #4 RI = 5" Swim 200 ez. Then swim 6x75 20" rest. On the odds (1,3,5) the last 25 is sprint. On the evens, the last 50 is sprint. CD: 200

WU: 1000 swim & 4x100 on :20 rest.
MS: 3x800 on :30 rest.
After last 800, you are going to pull an easy 300.
Last set is 8 x25 on 1:00 as fast as you can.
CD: 200

Breakthough: Tempo intervals.
WU: 10
MS: On road or trainer. Do 5 x 6 minutes in the 3 zone (2 minute recoveries). Relax! Smooth pedaling. 80-90 rpm. Aero position.
CD: 10

WU: 15'
MS: 15' of running with a fast pick up for 30" every 3:00 - so 30" cruise pace, recover for 2:30, do another pick up.
CD: 15' Z1

Damn it!  Missed the swim so moving it to Thursday...

Start out at a very easy gearing, over 30' gradually increase the resistance to a medium level. Maintain medium resistance for 30' spinning smoothly. Then gradually work back to the easy gear you started with over the last 30' minutes. Purpose is to loosen legs after long run or ride from day before.
** whatever, did a ride. High winds!

Run 60' on a flat to rolling course or treadmill. Keep HR in Zone 1-2 for the first 15' which is a warm-up. Next 30' is 10 x (1' hard - 5K pace, 2' easy - marathon pace). Return to Zone 1-2 for last 15'. Think about form and running pretty. Concentrate on keeping turnover high, don't overstride - run efficiently.
** treadmill

Easy spin later in the day to shake the legs out from the run.
** stationary, only got in an hour...