Zone 2 with hills
Just a quick run before work.

300 free
150 drill
8x50 pull as
1st build
2nd 1/2 easy 1/2 hard
9x200 as
odds fast
evens easy w 1st 50 non-free
150 cd

Bike commute - pretty windy today...

Zone 3 - adistar
Only a short amount of time available so I did a little harder effort.

500 wu
8x25 on 45" as
1st 1/2 fast, 1/2 easy
2nd 1/2 easy, 1/2 fast
3rd easy
4th fast
3x250 as
1st build on 50's
2nd 50 fast/50 easy
3rd long with low stroke count
750 steady (12:23)
200 cd

Dryland

Trainer - Leader
15' wu
20' z4
10' spin

T-Run
5' wu
23:30 at 4:30/km
5' cd

Bike commute

Felt terrible this morning...lots of fast work but I had no speed at all...
450m wu
6x75
1st - 50 6k1p 25 easy
2nd - 50 fingerdrag 25 build
3rd - 50 3/3/3 25 fast
12x25 sprint on 1'
200 easy
6x25 kick sprint on 1:15
150 easy
12x25 sprint w paddles on 1'
100 cd

Zone 2 w strides
10x30" strides 1:30RI

Ride to the track and home

Easy run with the dog - legs are feeling pretty stiff today.

Hills
Only had a little time before sunset - so just went out and did some hills.
5x2' climb 3' RI