Bike commute; felt really hard today

400ch
500 as
6x50d, 200 l/s/t
8x50 on 1:15
4x100 on 2:30
2x200 on 5:00
1x400 on 10:00
200 cd
Goal was to swim the ladder on even pace times (started out around :46/50m); held pace until the second 200 and then fell apart (3:14 for second 200) and 6:40 for 400)

Bike commute

2k wu
10x30" stride 1' e
2k cd

Just running

Trainer
10' wu
5x1' threshold+ 1' spin
10' threshold
5' cd

Just running; aiming for negative split
Out - 20:38
Back - 20:28

Felt good despite the ice and snow. Slight positive split.

Trainer
10' wu
10x30" threshold+/30" spin
10' threshold
5' cd

WU and CD with Ryan and Hilke

Treadmill - 1%

Part deux
1 mile at 7mph
1 mile at 7.5mph
1 mile at 8mph
1 mile at 7.8mph
1 mile at 7.6mph