WEEK OF FEBRUARY 25TH

--------WEEK OF FEBRUARY 25TH-------
M - 800 warmup; 8x50 drill/swim; 850 pd/pb on 8'(7:40); 4x50 on 40"(33-34); 650swim on 7:30(7:15ish); 4x100 on 1:10(:07,:09's); 400 on 5'(4:48) 6x(100 on 1:10 / 50 on :40)(1:08,:09's)(:36-:37's); 500 cooldown  (((5100 SCY)))....w Nate's Group
  - 67' run TM, increase effort and stretch out leg, pretty easy run though
  - 90' easy ride

T - 3 hr ride, aerobic, in bars alot...legs still heavy from sunday
  - 1k swim; 500 swim; 500 swim; 500 pullbuoy; 100swim; 300 paddles; 100 swim  (((3000 SCY)))...tired

W - 400 swim; 300 paddles; 200 kick; 100IM; 100 swim; 8x50 mix; 2 x through (4x250 on 3'; 8x75 on 60")(2:49,:51,:53,:55 / :51's)(2:55's / :53x2,:52's, 1@:51); 6x50 back ez; 200 swim  (((5200 SCY)))....w Nate and Romain
  - 70' TM Brick as--> 5' warm; 55' Tempo as (30'@10.2mph; 7'@10.4; 8'@10.6; 5'@10.8; 3'@10.9;
2'@11.0)' 10' slow jog cooldown...in Nike Luna Racers first time, felt fast, good run
  - 90' easy ride

R - 3:05 ride as--> 45' warmup; 6x(10' hard / 2' easy)(315,310,321,314,312,321); 7' easy; 20' hard
(303); steady to finish....w Freddy
  - 1100 swim; 500 swim; 500 pullbuoy; 500 swim; 200 pullbuoy; 200 pullbuoy  (((3000 LCM)))

F - 1k warm; 3x(4x50 on 50"; 4x50 on 45"; 4x50 on 40"; 20" rest; 4x100 paddle on 1:30; 20" rest)(#1-35-37;36-37;37-39;1:11-:13/ #2-:35-:37; :37-:38; :38-39;1:12-1:14; #3-:35-:38;:37-:39;:39-:41;1:14
-:16); 1K Swimdown...w Romain, dissapointing swim, felt flat (((5000 LCM)))
  - 36' jog TM after run easy, held back a little wanted to go longer..but resting leg a little bit

Sa - 92' run, good pace from the start, last 4.5 at 6:10/mile..rest probably around 6:20-6:40/mile
range.
   - 2:10:00 ride, straight after run, felt good, legs had some power
  -

Su - 500 warm; 60' Team TT w 4 others(led first 900 meters at 1:22 pace....into pack rest of way)(4350 meters covered in the 60'); 200 cooldown...pretty hard swim, didn't feel that great, may have fried myself, arms sore as shit after   (((5000 LCM)))
   - 2 hr ride CT, wanted to go long, body fried..cut it short

WEEK OF FEBRUARY 18TH

--------WEEK OF FEBRUARY 18TH-----
M - 75' run as--> 20' wam up to 8.5; 45' tempo @ 10.2(last 6' @ 10.4); 10' jog cool...TM, felt good actually....these TM's supposedly read a little slow, it would be great news, but I doubt I was going any faster than I was
  - 3 hr ride w Romain and Ryan...ez-mod...legs didn't feel powerful
  - 3x1k swims...cold   (((3000 SCY)))

T - 2:42:00 ride as---40' warmup; 5xLake Ints(13:05,12:48,12:52,13:09,13:22)(341,352,342,324,310)(flatted on 4 and 5)(this off Freddy's PT); ez to finish  w Freddy, Ryan, Romain...windier as we went again
  - 1k swim; 1k pullbuoy; 1k swim; 500 pullbuoy; 500 swim  (((4000 SCY)))

W - 400swim; 300pd; 200kick; 100back; 2x(4x250 on 3'; 8x75 on 1')(1st time - :54-:56; 2nd time :52,:55,:59,:01) (:51-:52's both times); 100 ez pb between; 500 pb ez; 500 pdls....W Nate K  (((5300 SCY)))
  - 45' ez run..legs pretty sore
  - 1.5 hr ez ride, leg a little sore

R - 3:10:00 ride w Romain moderate, maybe too hard for today
  - 1k swim; 500 pb; 500swim; 500pb; 500 swim  (((3000 LCM)))
  **no run healing up leg from monday**

F - 1100 warmup; 10x200 on 2:50 (5" behind Romain)(2:36,:37-:39,:41); 100 pb ez; 6x100 on 1:25(:18,:19,:21,:23,:24,:25); 4x100 on 1:30(:23-:25); 100 pb ez; 10x50 pd hard on 45" (:36-:37)(last 2 swim :39,:38); 200 pb cool   (((5100 LCM)))
  - 2:20:00 ride...started ez-mod w QT2 group for 50'; started 8x3'/3' set..didn't finish...did two at 353, 365, 3rd one realized legs blown, tired heavy legs, rode ez-mod home
  - 55' ez brick run TM

Sa - 30' ez run tm
   - 45' ez spin bike
   - 1k swim (15:00); 1k pull (14:23); 1k swim (15:01); 500 pull; 500 swim   (((4000 LCM)))

Su - 5 Hr Ride..started 7:15 w Romain, rode out to group, hard with group (a few breaks, good rotation) back to finish..then back to town and around to 5 hrs
   - 1k wetsuit; 3k straight swim increase effort  (((4000 LCM)))

WEEK OF FEBRUARY 11TH

--------WEEK OF FEBRUARY 11TH--------
M - 1K swim; 500 swim; 500 swm; 100swm/100pb/100swm/100pb/100swm; 500pb  (((3000 SCY)))
  - 20' TM Jog after swim, slow
  - 1:15:00 ez spin P.M.

T - 52' ez TM Run
  - 1k warm; 15x200 hard on (3',3',2:50,2:40,2:30)(:21-:22,:22,:23,:24); 10x25 sprints on 45-60"(:14
-:15); 5x200 hard on 3'(:21,:22,:22,:22,:20); 5x50 paddles on 60"(30-31"); 1k paddles; 200
cool...kinda flat today (((6700SCY)))

W - 3 hr ride as---40' warm; 6x(10' hard/2'ez)(307,308,pt died); 20' hard; steady to finish...all on
cherry lake....w Freddy, his PT said speeds same on all, so Power prob similar..legs a little flat
  - 50' brick run as (44:20 lake run pretty hard out to hydrant and back + cooldown)
  - 1k swim; 1k swim; 500 swim; 500 swim; 5x(100PB/100Swm)..pretty tired  (((4000 SCY)))

R - 2:20:00 ez-mod ride, legs decent, but PM wasn't working, so probably not doing much power
  - 1k wetsuit; 1k swim; 1k pullbuoy; 1k swim; 100 paddles...Really Tired!   (((4000 LCM)))

F - 45' ez jog, woke up feeling a little sick and rundown?
  ***FEELING SICK TODAY, TRYIN TO RECOVER REST OF DAY***

Sa - OFF SICK,  GOT ANTIBIOTICS

Su - 1:10:00 spin trainer
     - 2500 wetsuit; 1k swim; 1k paddles; 1500 swim (((6000 LCM)))...felt better as went - kept it all ez paced, felt better than this mornings ride, antibiotics working
     - 30' jog TM after swim, felt better on swim but okay on this, just some time on the legs

WEEK OF FEBRUARY 4TH

------WEEK OF FEBRUARY 4TH-------
M - 40' ez jog...felt fine for longer, just holding back to avoid injury
  - 1k swim; 500 pb; 500 swim; 500pb; 500 swim...sleepy, lethargic, rest day  (((3000 SCY)))

T - 71' run as--->15' warm; 15' hard (5:40 ave); 5' ez; 15' hard(5:35 ave); cooldown to 71'..w Pedro
  - 800 warm; 10x200 hard on 3' (2:16,:18,:19,:18,pb-:14,:17,:17,:18,:16,:16); 50 ez pb; 5x200 pb on
3'(:19,:20,:21,:22,:22); 5x200pb+pd on 2:40(2:10,:12,:13,:12,:12); 200 swim cooldown (((5050 SCY)))
  - 2:15:00 ez-mod ride, mostly aerobars

W - 3:05:00 ride ez-mod, mostly aerobars
  - 3x1k swims good pace on these; 1k pullbuoy; 500 paddles; 500 pullbuoy (((5000 SCY)))

R - 2:57:00 ride as--> 40' steady warmup; 5xLake Intervals w 5' recoveries (12:50,12:54,13:00,13:10,13:25)(331,336,341,315,296); ez-mod cooldown....got windier as I went, blew up on #5 a little bit
  - 48' brick run steady pace, almost to bridge at lake and back..hot, hurting,


F - 1k warm; 30x100 on 1:30 as--4x(3swim/2pullbuoy)(1:16,:17,:18-:19 / :17-:20); 2x(3pd/2pb)(1:10
-:12/:19-:20); 100 pd/pb hard (1:06); 5x200 swim on 3' (2:43,:44,:46,:46,pb-:42); 300 cooldown 
(((5300 LCM)))
  - 1:50:00 ez ride

Sa - 1:59:20 Lake Long Run w Pedro, 18mile total, descend each 4.5 mile segment (33', 30:30, 28',
27:50)  (6:37 overall ave pace)
   - 4x1k swims aerobic, felt okay (15:20ish, 15:15, 15:05, 15'); 600 pullbuoy (((4600 LCM)))

Su - 4:42:00 ride.  end of first hour average was at 230, by hour 4 it was up to 255 average.  Good hard riding in the aerobars.  Last 42' finished in the hills pushing the hills.
    *no brick, not ready to run day after long run yet..damn injury prone-ness

WEEK OF JANUARY 28TH

--------WEEK OF JANUARY 28TH--------
M - 2:10:00 ez ride
  - 1k swim; 30x100 on 1:15 (1:10 ave); 1k pullbuoy   (((5000 SCY)))
  **no run, cautious w leg**

T - 2:57:00 ride as 30' warm; 5x(10' hard / 2' ez)(307,311,310,310,309); 5' ez; 20' hard (296); steady to finish...all on cherry lake rolling hills, 24.5 - 25.1 ave
  - 30' brick run TM, cautious, didn't push, it was hot today too on ride so feelin it a bit
  - 2100 swim; 650 swim; 250 pullbuoy.good feel of water today  (((3000SCY)))

W - 71:25 Run - 10.35mile...out to end of grass, back to kevins, back home...descended pace 7:30/:12/:10/:02/6:53/:55/:27/:32/:40/:40/finish ez...feelin bike
  - 1k warm; 2x(10x25 on 45" ; 5x100 on 1:25)(:14's..a few just under ; 1:12-:15..last :11); 1k swim; 500 pullbuoy; 500 swim; 500 swim; 500 pullbuoy; 500 paddles+pullbuoy; 100 swim   (((6100 SCY)))

R - 3:03:00 ride as 65' steady warm; 8x(3' HARD / 3' Ez)(367,74,65,70,69,70,67,59); 10' ez; last 45-50' at 235 average pretty steady w Pedro and AJ
  - 45' very ez jog brick, legs really sore form yesterday careful w quad
  -1k swim on pedros feet ez-mod; 500 swim; 1k pullbuoy  (((2500 LCM)))

F - 2:15:00 ez ride
  - 800 warm; 15x100 on 1:30(:16,:18,:19,:19,:19-:20 rest); 15x100 on 1:25(:16,:16,:17,:17,:18,#6-#9@:18-:19,#10-#15@:19-:21); 5x100 pd/pb on 1:20 (:10,:11,:13,:13,:15); 3x100 on 1:20(:10,:12,:15); 2x100 on 1:30(:15,:16); 400 free/back cool   (((5200 LCM)))
-  **no run, rest leg for long run, no injuries**

Sa - 2:09:30 long run, felt better as I went, good pace 2nd half
     - 2:15:00 ez-moderate ride, will swim tommorrow, pool closed

Su - 3:30:00 ride w Windermere...20' warmup to group @ 220 watts; 1:40:00 w group to Montverde @ 292 watts(lot's of pulling and 10 mile breakawaY at end); 1:30:00 to finish (30' w group/60' back home) @ 230 watts
  - - 2400 straight swim, decent pace; 1400 straight w pullbuoy, increasing effort (((3800 LCM)))

WEEK OF JANUARY 21ST

-------WEEK OF JANUARY 21ST-------
M - 3x1k swims pace w AJ; 1k swim; 500 pd/pb   (((4500 SCY)))

T - 1:17:00 run as--> 30' warmup; 3x(200 on 1:10; 400 on 2:20; 600 on 3'; 400 on 4')(39',79,1:58,2:36 / 36',74,1:51,2:30 / 34,72,1:48,2:26); 15' cool home  W Romain
  - 1k warm; 10x200 hard on 3'(2:20-:22, 1 @ :23); 1k paddles; 4x250 swim; 1k swim   (((6000 SCY)))
  ***MISSED RIDE***

W - 3:10:00 hr ride--->40' warmup(210-250watts); 3x(10'/2')(304,310,305); 5' ez; 20'TT(315); Steady to 3:10:00 in bars(210-250watts)
  - 22' brick TM, super slow, legs sore from Track yestrday, bein safe and stopped early
  - 1k swim; 1k pullbuoy+band; 1k pullbuoy  (((3000 SCY)))

R - 2 hr aerobic ride, ez, CT...careful w sorenss from track run still
  - 800 warm; 15x100 on 1:30(1:16,5@:17-:18;:18's); 1' rest; 15x100 on 1:30(:16,5@:16-:17,:18's,last6@:19-:20,:18 to finish); 5x100pd/pb on 1:20(:10,:12-:13); 1' rest;5x100 on 1:30(:10,:12,:13-:16); 400 cool  (((5200 LCM)))  w Pedro
   ***no run, resting leg***

F - 1k swim; 500pb+band; 500swim; 500pb; 500swim   (((3000 LCM)))
  ***no run or bike, resting leg still and in Indiana***

Sa - 1k swim; 500 band; 500 swim; 500pb; 500swim; 500IM; 500swim; 1k paddles; 500swim; 500 paddles; 4x50 on 90"(30's); 300 cool   (((6500 SCY)))
   ***no run or bike, in Indiana and resting leg***

Su - ***Final Rest of Leg, still in Indiana***

WEEK OF JANUARY 14TH

--------WEEK OF JANUARY 14TH--------
M - 30' easy jog
  - no swim, resting back

T - 1K warm; 200 hard (2:13); 300 easy; 1k hard (11:52); 100 easy; 5x200 hard on 3' (2:22,:22,:21,:17); 600 cool   (((4000 SCY)))
  - 70' TM run as---> 20' warm; 5x(3' hard/90"ez)(9.1,2,3,4,5);3x(3'hard/1'ez)(9.6,7,8); into 10' hard as(3'@9.9; 3'@10.0; 90"@10.1,.2,.3; 2x1'@10.4,.5); 5' cooldown
  - 1.5 hr ride, easy on CT

W - 2:54:00 ride w 10xG-Lake Reps (345-365, 352 ave)(2:20-2:34); finish strong in hills, then around lake a bit...w AJ and Pedro
  - 4x1k swims easy-mod    (((4000 SCY)))
  - 90' ride road, first 30' pretty ez crap in neighborhoods, last 60' decent effort

R - 46' easy run
  - 2x1k; 2x(500pb/500swim)   (((4000 SCY)))
  - 2:15:00 ride outside, ez-mod, in bars mostly

F - 1:50:00 Long Run
  - 1k swim; 1k paddles; 200 bnd; 400pb+bnd; 400pb+bnd; 200 swim   (((3200 LCM)))

Sa - 900 swim; 10x100 on 1:45(:20-:21)+5x100 on 1:30(:20-:22); 10x100on1:30(:21-:23); 5x100on1:30(:21-:24); 5x100 pdls on 1:25 (:15-:17)+ 5x100 pdl on 1:30 (:17-:20); 200pb; 300 swim (((5500 LCM)))
   - 3:11:00 ride, ez first 90', then more in bars ez-mod

Su - 5 hrs w Romain...pretty steady in bars, got harder towards end in hills, not super fresh to start...220 watt average w everything
   - 40' brick run, felt better as I went but still hurting today

WEEK OF JANUARY 7TH

----------WEEK OF JANUARY 7TH-----------
M - 2:10:00 ride, really tired
  - 1k swim; 500 swim; 500 pullbuoy; 4x250 swims mix...very very tired   (((3000 SCY)))

T - 48' run, easy, 115-125 h.r.  body still tired

W - 3:05:00 ride, Webster, back on tuscanooga..watts not that great, 175s, prob 220's ave.
  - 1k warm; 10x200 hard on 3' (2:18,:19-:20); 1k cooldown..back a little tight from band on Su, cut a little short on end    (((4000 SCY)))
  - 45' slow easy TM run after swim

R - 2:15:00 ride, 10xG-Lake Hills, (313 up higher as went to 330's), 175s, felt good on route home
  - 4x1k swims; 200 pullbuoy...back a bit osre still   (((4200 SCY)))
  - 1 hr spin ct

F - 60' run TM as: 20' warm; 8x(3' harder / 90" ez)(9.0x2;9.1x2;9.2x1;9.3x3) 10' cooldown(last 3 in pirahnas)
  - 1k swim; 1k swim; 2x500 pullbuoy; 2x500 swim; 200 pullbuoy...easy today, babying back (((4200 SCY)))
  - 40' jog TM after swim

Sa - 1k warm; 25 pb; 20x100 on 1:15 (1:09-1:10); 50 pb; 5x100 on 1:15(1:09-1:10); 50 pb; 5x100 on 1:15(1:10-1:11); 25pb; 200 cooldown mix...didn't go more, back still tight at end, getting btter though...tried less straight arm recovery, helped back and times I think today  (((4400 SCY)))
   - 2:55:00 ride, mostly ez, some aerobars

Su - 5 Hr ride as--> 30' warmup; 2xCherry Lake intervals(1st far end start, 26:55, 324 watts; 2nd jalarmy start, 26:22, 326 watts); finsih ride w AJandPedro to 5 hrs, good steady effort finished in hills, good ride.  BACK ON 170's
   - 45' brick run easy on TM
   - 30' of easy swimming after run   (((1800 SCY)))

WEEK OF DECEMBER 31ST

---------WEEK OF DECEMBER 31ST-------
M - 1k swim; 1k swim; 1k swim; 1k paddles..pool closed  (((4000 SCY)))
  - 58' easy run,
NEW YEARS DAY **2013**

T - 4km swim at Luckys, wetsuit, felt okay, pushed good effort   (((4000 OPEN)))
  - 3 hrs ride outside, rough ride till end had a 5' hard effort

W - 1k swim; 500band; 500band; 4x250 band; 1k swim   (((4000 SCY)))
  - 58' easy TM run

R - 3:15:00 CT ride, 2:45:00 @ 246 watts, 175's again
  - 1k warm; 4x(5x100 on 1:15; 100 band)(1:08,1:10's,1:11); 600 cool  (((4000 SCY)))

F - 57:30 Lake Run, pretty easy under 130, last 5-10' harder around 140 up to 150
  - 1k swim; 500 pb+band; 500swim; 500 pb+band; 250 swim; 250 paddles   (((3000 SCY)))
  - 1:45:00 CT ride, ez-moderate

SA - 5 hour ride, lot of time in the bars, good solid ride
   - 1700 of easy swimming right after bike   (((1700 SCY)))

SU - 500 hard 6:16; 5x100 band; 3xthrough(5x100 hard on 1:15; 5x100 band smooth on 1:35)(1:10-:12)(:1:24's); 5x100 paddles on 1:10(1:06-:07); 5x100 band on 1:35; 300 cool  (((5300 SCY)))...tired today from ride Sat
   -  1:37:00 Long Run, suffering most of the run with tired legs from yesterday..maybe push too hard

WEEK OF DECEMBER 24TH (2012)

---------WEEK OF DECEMBER 24TH------
M - 1k swim; 500 band; 500 swim; 500 swim; 500 paddles; 500 pb+band; 6x50 band; 2x50 sprints on 60" (31", 31"); 300 cooldown  (((4200 SCY)))
  - 3:10:00 CT/CPU @ 222 watts; low 130's heart rate

T - 58' run, easy, mid 120's mostly, low 130's a few times.
   ********CHRISTMAS DAY*********

W - 1k swim; 500 swim; 1k swim; 500 swim; 500 pb+band; 2x250 band; 200 swim..pool 90 degrees!  (((4200 SCY)))
  - 31' ez TM jog after swim, h.r. @ 110 ave, 5.0-5.3 mph
  - 3 hrs CT around 210 watt ave

R - 2 hr easy-mod ride CT, IM Wis, 195 watts
  - 1k swim; 10x100 band on 1:30 (1:18 ave); 10x100 on 1:20 (1:12 ave); 100pd; 5x100 on 1:20 (1:12,:13); 100pd; 5x100 on 1:20 (1:11-:12); 1k pd; 100 hard (:12); 300 swim  (((5500 SCY)))

F - 3 hr CT/cpu, IM Kona, about 218 watt ave, 2 hrs H.R. 125-130 ave, last hour 128-135 ave
  - 60' brick run, 130-140 h.r. range, 140-145 last 15'
  - 3k straight swim, good effort last 2k; 1k pdl; 1k pdl/pullbuoy; 100 cooldown  (((5100 SCY)))

Sa - 1:20:00 ez TM run, up to 7.0, held first 45' / 118 h.r....up to 8.2 by end, @ 130 h.r...stopped short, caution w left achilles
   - 1k swim; 16x200 (hard on 2:40/easy on 3')(2:21ave, 2@2:19, 2@2:23); 400 pb; 400swim  (((5000 SCY)))

Su - 4 hr ride CT, (mostly 110-120 hr....last hr at 125 hr)
   ***pool closed early...forgot about that

WEEK OF DECEMBER 17TH (2012)

-------WEEK OF DECEMBER 17TH-----
M - 4 hr ride, first hour or two around 115 - 125.  Last two hours 125 - 135...hills closer to 140 a few times.  keep bringing seat up, feels better more I ride it.  170's.

T - 62' run TM, increasing from 5.5 - 7.0 for 30', then 7.0 up to 8.0 for 10', 8.0 up to 9.8 for 20'....9.6 equals 155 heart rate as of now
  - 1k swim; 1k band; 1k harder swim (about 12:40); 1k band; 5x200 on 2:45 (2:28-2:30); 5x200 paddles on 2:30 (2:11-2:22); 300 cooldown  (((6300 SCY)))

W - 1.5 hr ride CT
  - 1k swim; 4x500 swims   (((3000 SCY)))
  ***had to drive to ft. myers***

R ***in ft. myers***

F - 1k swim; 1k mix IM/Swim; 2x(50asfly/back+150 swim; 50asfly/back+100swim; 50asfly/back+50swim; 50asfly/back); 2x(500 band/500 swim mod hard; 500 paddles; 500 swim   (((6000 SCY)))
  - 2 hr ride CT erg, up to 220 for last 30'...with a push up to 290-295 (found 155 heart rate matched up w 290 watts if it was held for extended period).
   - 47' brick run, dark and cold

SA - 3 hr CT cpu mode, first 2 hrs seat up high @ 201 average, down a bit last hour, and watts up to 210
   - 65' straight swim moderate as: 35'swim; 15' band; 15' swim   (((4200 SCY)))
SU - 2x1k swims; 4xthrough(200IM(fly/back/ezfly/free); 300 band); 1k swim; 1k pdls; 200 swm  (((6200SCY)))

   - 1:46:00 Long Run, heart rate hovering in low 130's most of run.

WEEK OF DECEMBER 10TH (2012)

-------WEEK OF DECEMBER 10TH-------
M - 2500 swim easy; 500 band; 500 pb+bnd; 2x250 bnd; 500 pb+bnd; 2x250 bd; 1k pd/pb/bd; 400IM+100; 500swim; 300 as 25kick/25swim   (((7300 SCY)))
  - 2:05:00 aerobic CT erg ride, @ 200 watts 130-135 hr, 5' cooldown easy

T - 1500 swim; 5x100 band; 500 swim w back; 100 band; 400 pb+band; 500 paddles; 500 as (75swim/25kick); 100 cooldown   (((4100 SCY)))
  - 1.5 ride CT erg---> 10' warm; 35' @ 200/133-137; 45'@220/139-142   (170's..before was 175's)

W - 2:43:00 ride as--> 45' big gear hills on pier st, 150 hr cap; 1:58:00 @ around 130 bpm  (170's)
  - 59' Lake Run @ 140 bpm mostly, right achilles/low legs sore towards end

R - 3k ez swimming 1k paddles easy; 200 cooldown   (((4200 SCY)))
  - 1:15:00 ez ride CT, butt/piroformis left side, sore from hill reps

F - 1k swim; 5x200 band on 3' (2:51-:54); 10x100 band on 1:30 (1:21-:24); 1k swim; 10x100 paddles on 1:20 (1:10-:13); 100 harder 1:14; 400 swim; (((5500 SCY)))
  - 47' easy run

SA - 45' threshold swim (1:17-1:20 pace..a few 1:16/1:21); 500 paddles thresh; 500 pb/bnd thresh; 500 pd/pb/bnd thresh; 500 swim thresh; 500 pb/bnd thresh; 300 cooldown   (((6300 SCY)))
   - 2 hr ride CT, 10' warm; 50'@195wtts/125-126hr; 30'@ 200wtts/127-129hr; 30'@205wtts129-132hr

SU - 67' run long run out and back, early at 135-140, last 50-55' @ 145-152 h.r.  knee felt weird on end of run, last minute of felt it tweaked
   - 2k swim; 500 swim; 500 paddles; 500 swim; 500 pb/bnd; 200 swim; 300 swim   (((4500 SCY)))
   - 2 hr ride CT, 60' up to 175w/115-120 h.r.; 30' @ 200w/125-128hr; 30'@215/129-131h.r.