1000 wu and drill
400 as 75 steady/25 hard
300 steady
4x100 on 1:30
2x50 on :45
100 easy

Zone 2 - along the Ottawa Canal
Out - 28:56
Back - 27:55

Just running

Rode the new Shubie course (backwards)
Did 2x17' hard w 2' easy between. Lots of wind to make riding interesting.

15' wu
5x3' hard 2' easy
10' cd
Had been going to do 800's at the track but the corner was underwater; just used the trail instead.

Rode Cow Bay out and back and then did Auburn Hill (front and back) x2

Although I had decided my season would be over, the tri I have done last for the past three years is back on the schedule; so I'm going to take this week fairly easy and then two hard weeks before a taper to the Sep 14 race.

The pool was very crowded and nobody was following any type of plan for sharing lanes so I called it quits after my warmup.

Easy run

Ride to run practice and back.

Warmup and cooldown (skipped the hard part)