Pretty windy tonight - did a solid 30' effort in the middle of the ride at a mid z3 low z4 effort level. Felt really strong and powerful, even into the wind.

Long steady run - started out as a group for the first 30'; then Jay, Lionel and I ran the next 50' together. Nice steady run, felt really good and fun to run with others for the long run.

Easy run
Group run to start the day - nice and easy just to get going :)

Hills
Rode as a group for the first 15' and then started up the hill; the climb is 2.5km with 150m climbing. Did 4 climbs before returning to the base.

Doing running drills as part of a coaching session - walks, A, B, C's and lunges.

Heather was coaching the workout this morning so Jay and I were able to swim. We did a fun set that had us pushing each other and swimming well throughout.
400 wu
8x25 drill
2x200 pull
8x50 kick
4x25 fast
800 w last 200 hard
600 w last 150 hard
400 w last 100 hard
200 w last 50 hard
100 hard
150 easy
50 sprint (relay)

Group ride - rolling hills
Coaching this ride - the goal was the first 15' just riding then taking 30" pulls as a rotating pace line. On the way out this didn't really happen so we regrouped and had a good ride going on the way back. Also managed to hit the sandy shoulder twice - once leading to a little cyclo-cross riding a la Lance.

Quick T-run
Goal was to just hold a solid pace off the bike - running as a group so the pace was getting pushed a little but felt great.

Offered an optional ride to the athletes but only one took me up on the offer. We were going to ride easy but we ended up pushing each other to the base of a 2.5km climb; after that we rode easy back but the first 3/4 of the ride were anything but easy :)

Recovery
Slow easy run this morning; legs felt slow and tight.

800's - Treadmill
1 mile wu ~ 8'
3x800 @ 6'/mile 400 easy
400 easy cd

300 swim choice w drills
200 pull (free/b/br/choice)
100 scull
4x
37.5 build on 1'
13.5 sprint on 30"

8x50 sprint on 3' (pursuit)

200 choice cd

Dryland