WU: 400 swim then 6x50 on 15" rest.
MS: 10x100 @T-pace +3". Your rest is 15".
CD: 300 easy.

90' ride on a hilly course. Push the uphills and recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.

Forgot HR strap. 20mph wind gust heading out made for a tough ride. Got home and realized that my back brake was rubbing slightly and that probably did not help.

 Apparently the sun brought out the idiot.  I got honked at, yelled at by people going the other direction, etc. 

WU: 300 swim/100 drill
MS: 5x (300 swim at T-pace, 100 drill, so 400 total)
CD: 100 ez

Time is estimate. 4 of 5 300's were right at 4:30. #1 was 4:16.

Warm up for at least 10' before the first stride. Run 8x30 left foot strikes - time should be between 19-21". In between each stride you will skip 40 times back to the start - take short rest and repeat. Cool-down with at least 5' easy jog (Zone 1)

Not really sure why I am doing form work, I really doubt I will be doing much running come July :)

LT test. 175 avg for 20minutes. Not my best effort.

Easy spin for 2:45 in small chain ring. Do this after a long run or race if one is scheduled.

30' off the bike in Zone 1

Started off much later today than normal since my wife was going to see her mom with the kids.  Figured no need to wake up early.  Hottest day in a while.  Just tried to enjoy riding and never pushed at all.  The problem with that was no momentum leading up to the hills so in the end I was more tired than a hard ride.  Took in 3 bottles of gatorade and 3 packages of peanut butter cookies.  HR in the run was way over z1  but I tried to just run easy.

2 hour of yard work followed now I am ready for bed.

Easy spin for 60' in small chain ring. Do this after a long run or race if one is scheduled.

I did push up the mile hill I usually ride. 4:47 for the hill.

Still felt bad this morning so I am going to swim tomorrow instead of having an off day.  Feeling much better but now all this mucas is causing me to hack up a lung.