Bike

WU: 10' @ 65-70%FT + 5' alternating 30" @ 95-100%FT / 30" @ 65-70% + 5' @ 75% FT

MS: 6x4' (45" Rest@ 65-70% FT) as 1-5 set @ 20MP, 6th pushing 2-4w above of 20MP- the last (6th) set will be your baseline for next week (257w)

CD: 5'

Run

Usually manage 9miles during an 81min run, but for some reason my shins where having none of it for the first 20mins! Dropped to a walk about 3 times to let my shins relax and just took the rest of the run at a fairly moderate pace.

Run

Tempo run with 15mins @ 7:51/mile

Swim

WU

300m

300m Pull

200m Catch-up

Main

4x100m @ T-Pace - :01 :15RI (1:56, 2:02, 1:57, 2:02)

100m Easy

3x100m @ T-Pace - :03 :15RI (1:52, 2:00, 1:52)

100m Easy

2x100m @ T-Pace - :05 :25RI (1:47, 1:52)

2x300m 50 Catch-up, 25 RT, 25 LT, 200m :30RI

CD

200m

Bike

WU:10' @ 65- 70% + 5' alternating 20" @ 110-115% / 40" @ 65-70% + 5' @ 75%

Main: 5' All out + 5' @ 65-70% + 10' @ 75-80%

CD:5'

5' All out average was 30.96mph which is approx 286watts!

Run

18mph winds whipping the rain into your face stings! Was surprised to see that I managed to control my HR as well as I did all things considered