25' wu
4x800 w 400RI
13' cd
The 800's were brutal; combination of heat and fatigue from the week; was around 3:08-3:10 for each. Usually I'm sub 3' for 800's.
Run #2
24m 20s
5.00 kms
04m 52s /KM
Endurance - just running steady. Felt really good compared to this morning.
Rode to the group ride (approx 40') easy.
Then rode as a group for about 25km. After the midpoint, we broke up and I was stuck in the middle. Felt pretty bad at 2 hour mark but after ten minutes was back on track.
Then rode home (45') easy.
Run
29m 35s
6.00 kms
04m 56s /KM
Endurance - feeling pretty slow until the pickups.
Ran to the track, did 4 laps of in and outs then ran home.
2x
{100 swim
150 pull
50 scull}
100 swim
5x100 build on 25's w 30"RI
10x50 hard on 3'
500 easy
Run
34m 04s
6.50 kms
05m 14s /KM
Middle of the day; next race starts at 12:30 so trying to get used to running in the heat. Pace was slow for effort but not too bad.
Bike
1h 20m 05s
39.04 kms
29.25 KM/hr
Group ride; goal was drafting skills.
10' wu
8x7' hard (30" pulls - group of 4) w 2'RI
5' cd
On 7th pull, I went out solo 30" in front and their goal was to chase me down; took them a bit to get organized and I was able to stay clear to the turnaround.
Includes ride to/from workout (approx 1:22 total time - at z1/2 effort)
wu - 38'
ride after swim - 31' includes 20' hard (first 10' in a group then I was dropped, tried to TT back on but couldn't make it)
cd - 44'
Swim
37m
2100.00 meters
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Includes swimming out to place buoy and back, swimming around the buoy to wu, followed by a few starts, a few turns and back to the beach.
Run
20m 12s
4.60 kms
04m 23s /KM
T-run
First 8' close to race pace, then we ran as a group back to the beach. Following that, I continued running for another 4' to hit 20'.