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

Solid ride to work but lots of wind and slower coming home.

Nice steady effort; working at holding a comfortable pace.

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.