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

WU: 15'
MS: Easy spin for 90' in small chain ring. For the next hour every 3' - spin up to 100 RPMS.
CD: Take the last 15' as cool down.

WU: 500
MS: 500 pull, 10x50 fast on 20" rest
** Added CD: 100y easy

Nights

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