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.

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.

Endurance - feeling pretty slow until the pickups.
Ran to the track, did 4 laps of in and outs then ran home.

Single speed to and from to the lake.

Nice easy OW swim

2x
{100 swim
150 pull
50 scull}
100 swim
5x100 build on 25's w 30"RI
10x50 hard on 3'
500 easy

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.

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'

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.

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'.

30' wu
1 hour HIM pace
all but last 10', attacking hills and riding easy on downhills/flats

Tempo
15' wu
20' tempo
15' cd

300 choice
6x50 as 25 easy/25 build
50 easy
2x(3x200) descend 100 between sets
800 w last 200 hard
300 choice

Endurance - steady state

Easy ride - felt pretty good