Run: warmed-up for 15 minutes and then hit 6x 3min @ sub 5k speed (6:00-6:20/mile) with 2 min easy and then jogged home for a total of 8 miles in 64 minutes.
Swim: After a 1000 mixed warm-up I did an 800 TT in 12:07 (this is just a tad off my goal pace of 1:30/100). I'll extend the distance of my TTs by 200 yards a week over the next 6 weeks and hopefully zero in on the goal pace. I also did 8 broken 100s (50/25/25) all at 1:10-1:15/100 pace.
Bike: On the Computrainer...15 min warm-up
10min@ 260 watts/5 min easy
5 min @ 300 watts/3 min easy
3 min @310 watts/2 easy
2 min @ 330 watts/3 easy
1:30@ 360 watts/3:30 easy
0:45@ 392 watts/4:15 easy
5min@255watts/5 easy
3 min@ 265 watts/2 east
10min@ 107 rpm
25 min warm down
nice!
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