Bike commute - felt strong but forgot computer so times and distance are a guess.

4x100 wu
odds - 12k1p
evens - non-free
12x25 as
1st 1/2 fast 1/2 easy
2nd 1/2 easy 1/2 fast
3rd easy
4th fast
2x
250 2x(25 scull 100 pull)
250 50 non-free/50 free
750 build on 250's
Managed to get 350 of final 750
150 cd

Zone 2 run with the dog. Felt a little tight at first but not bad overall.

Bike commute - felt really good this morning.

300 swim (50 swim/50 drill)
200 non-free
100 scull

4x150 on 2:40
odds last 50 fast
evens middle 50 fast

12x50 on :55
2' rest
12x50 on :50 (made the interval on the first 4 and then back to :55's)

50 back cd

1st swim in the drag suit - felt normal for the first set of 12 but started to notice decreased distance off the wall on the second.

Easy run with the dog - beautiful evening, just had to run :)

Dryland

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.