Swim 4.5km that included 5 400's at 1:06/07 pace on 4:45 and a bunch of 100's
Bike - Double session with flat intervals in the morning and evening build run. 100km total
Run - 20km on the trails in the arb, all easy
Swim - 4km with 100's dropping 1 sec each interval on 1:45. Started on 1:10, missed 1:01. Then the same thing with 50's on 1min. Started at 38 and missed 26sec.
Bike - Double ride day with BRO hill reps broken with lunges, evening aerobic ride. 100km
Run - Easy 30min yog
Run - Morning 16km ending with 4x4min hill repeats at max controlled effort.
Aquathon - swam 11:08 for 1000m and ran low 17 for the hilly 5k...good effort today. about 25km total running for the day.
Swim - 4.5km same session as monday. held 1:07's today.
Bike - 1:45 easy Paoli +
Bike - 190km descending ride with 8000ft of climbing. NP was 255 and AP was 230 for the ride. (5:45)
Run - 8ish km off the bike, started sluggish, ended great.
Run - 35km in 2:22...took 2 miles to warm-up, then rolled 20 miles at 6:25-3:35. First warm fun...no problems today...LOTS of calories (800ish) on the run.
Swim - Easy recovery.