Bike commute

200 free
200 non-free
50 scull
2x25 br pull on 1'
2x25 br 2k1p on 45"
50 br
2x25 b one arm on 45"
2x25 b 6k1p on 45"
50 b
2x25 3/3/3 on 45"
2x25 fist on 45"
50 free
300 swim w paddles
400 pull as 2x100 free/50 b/50 br
500 swim w 2x100 fast
300 swim w paddles
300 pull as 100 free/50 b/50 br/100 free
50 kick on side
50 6k1p
50 b

Zone 2
Nice solid effort - felt really good and smooth throughout.

Fartlek efforts
Several pickups to faster than 5k pace; random length and random RI.

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