WU: 10' WU includes 4x20" strides.
MS: 20' tempo run at LT or 5k could be substituted.
CD: 10'

Stomach did not feel great so I ran on my treadmill. Probably not at LT pace but was moving pretty good.

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

Rode around the malle 17 or 18 times. Boring but flat and was able to keep HR low.

Strides/Pickups - Short repeats at a 5K pace with recovery in-between. Each 'repeat/stride' should be about 20-30 seconds long and allow for a full recovery in between. Make sure you are properly warmed up-at least 10 minutes before the first. You are looking to get in about 45 left OR right foot strikes per 30". Multiply by 'two' for your RPM. So 45 left foot strikes per 30 seconds will equal 90 RPM, a running cadence that is the most efficient. You will typically be doing 4-10 repeats of 20-30" strides with a full recovery between sets (depending on the particular workout) by walking back to the starting point. Over time with these workouts, you will see your cadence quicken, you will be lighter on your feet, and your run times will improve.

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.