Breakthrough: Warm up 30 minutes. Then ride 1.5 hours steady at 15-20bpm BELOW LT. Observe heart rate at this effort if. What was your average HR for the steady state portion?

Garmin dead so no HR data and distance is guess.

Left house in darkness at 4:45 so I don't have to ride tonight.

WU: 100 drill, 50 kick, 100 drill, 50 kick.
MS: 3 x 500 at T-pace (45") (7:26, 7:30, 7:28).
CD: 100 drill. 50 kick easy. 300 swim good form.

Can't really complain about the 500's.

Run with heart rate in zone 1-2. Don't force zone 2. Flat to gently rolling. Continually check form. Quick cadence (88+ rpm). Flat footstrike with weight on ball of foot (not toes). Foot paws back just before footstrike.

Kick (Regular) - Kickboard Kick or Kick on Back with hands over head, fingers locked.

Run 80' - very easy - Zone 1

Had my wife drop me off about 8.5 miles from home and then ran home. Garmin is officially dead so time and distance are a guess.

Breakthrough: Warm up 30 minutes. Then ride 1.5 hours steady at 1/2 IM (ZONE 2/3) pace.

Rained the last 1/2 hour which brought my average way down.

RUN BRICK:
Run 60' on a flat course or treadmill after bike workout. Keep HR in Zone 1-2.
Run after bike....very easy

RIP Grandma!!

Breakthrough:
WU: 500 as you would before a race.
MS: Then swim a 1000m/yd time trial all out. Record TT time.
CD: 500

Dropped 1k Time to 14:56 from 15:10 3 weeks ago.

WU: 15'
MS: 15' run on a flat course or treadmill @ Zone 2
CD: 15'

Ran fairly easy.