Dreadmill:
WU: 30 min Z1
MS: 45 min Z2-3
CD: 30 min Z1
(I don't think HR monitor is working. Real flaky at first then when it settled down I couldn't get it over Z1.9 even at a 8 m/m pace.)

WU: 400y easy
MS: 3 x 500y (400y tempo, 100y drills)
CD: 400y easy, mixed

SURE!  20*F and sleeting.  Of course the gym is closed.  This week ain't lookin' good!

Loosen after long ride yesterday
WU: 10 min Z1
MS: 25 min Z2
CD: Z1

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.

RUN BRICK
Run 30' 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.

Warm Up

Cool down

MS: Then swim a 1000m/yd time trial all out. Record TT time.

Fast spin on stationary bike. Some out of the saddle and increased resistance.

Stationary bike.
5 min intervals, 3 min hard, 2 easy.

BRICK
10 min intervals, 2 min hard, 8 min easy.

WU: 400 swim
MS: 4x (500 at T-pace minus 3 seconds, 100 drill, 50 sprint, 50 non-free)
CD: 100 ez non-free