Riding at the altitude here in Sedona and with the hills is a great workout.
Didn't push too hard just went for a ride - no HRM, no sprints, etc. just rode at a comfortable pace on the rolling hills.
WU: 2x50m; then 200m
MS: 300m swim; 500m pull; 300m swim
CD: 200m, then 2x100m real easy
Easy run -- pretty warm during the afternoon for this run; adding that to the altitude and how hilly it is here in Sedona.
Nice easy ride -- no HRM just spinning on a flat course.
MS: 4x50 on 20" rest
3x200 Race Effort
3x150 on 15" rest
Added 10 minutes of Core