Breakthrough: Warm up 20-30 minutes. Then ride 2 hours steady at Zone 2 and 3. Observe heart rate at this effort if. What was your average HR for the steady state portion?

After bike ride - Run 10' warm up to your favorite 2-3' minute hill. Workout is 8x3' hard - should be at LT at around 2' and hold until you hit 3' then jog down easy. Its ok to walk a little bit to get your breath back. Cool down is 10' easy.

Did not really follow the plan today.  I really just rode for 2:20 and was going to follow the run workout but GI issues hit part way down the second hill.  Ended up walking about 10 minutes or more home to use the restroom and decided to just finish up with a straight run on my normal route.  Considering I was at around a 12:00 pace at around 3 miles I got under 10' and was happy with that.

Now it is time to relax and hang out with my boys.

WU: 1000
MS: 1000 pull
20x50 fast on 20" rest
CD: 200 easy

4:45 ride in the aerobars, 85-90 cadence. Start out with Zone 1 for an hour, then move into Zone 2 and hold that for the duration of the ride. Try to avoid Zone 3 and keep the cadence up.

Good ride. Rode out on 528 which is windy and hilly so average was lower. When I got back on 68 my average was much better.

'Pull' Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats.

WUL 20'
MS: Then 2x30' at Zone 2 - mid to high Zone 2 with 5' Zone 1 in between.
Then 2x12 at Zone 3 with 5' Zone 1 in between again.
Then 10' at Zone 4
CD: 6' cool down.

Good run. Longest run in a couple years. Kept HR in the zones my planned called for for the most part. Unfortunately by the end I was not running any faster in the higher zones. Pace was not great but overall I am pleased other than chafing on my inner thighs and a blister on my back from my camelbak rubbing.

WU: 100 swim easy. 50 kick easy. 100 swim moderate. 50 kick moderate. 100 swim building speed throughout. 50 kick building speed throughout.

MS: 400 constant pace, moderate effort. Rest 1 minute.
4x100 (20") Start easy. Make each 100 faster. Rest 1 minute after last one.
300 constant, moderate pace. Rest 1 minute.
3x100 (20") Start easy. Make each 100 faster.
200 constant, moderate pace. Rest 1 minute.
2x100 (20") Start easy. Make each 100 faster.
CD: 300 easy swim.

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

WU: 10' warm up - nice smooth spinning
MS: Then shift into a the big chain ring and into a gear that allows you to spin at about 65-70 RPMs. You will spin 4x18 minutes in this gear - HR should be mid-high Z2 - recovery will be 5' easy between sets - you will probably see HR drift into Z3 - keep the cadence up - this is where you build strength.
CD: 5' cool down.

TREADMILL: Start well below LT and gradually build speed over 1 mile to slightly under LT (grade 1%).
Next mile stay at same pace and grade.
Next 2 miles, maintain speed:
-2/10 mile @ 5%
-2/10 mile @ flat
-2/10 mile @ 4%
-2/10 mile @ flat, etc... on down to 2/10 mile @ 1% & 2/10 mile @ flat.
Next mile, decrease speed by .5 mph and alternate between 3% and flat by 1/10 mile.
Last mile gradually decrease speed on flat.

Concentrate on turnover - when it gets tough due to increased grade, use faster turnover, not longer strides.

Decent workout but slow speed due to slow first and last mile.

'Pull' Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats.