5fr/4k/3p/2im/1fr

8x150 75k/75s 2xIMO

2x400 s

~3800

6miles running.

Pretty good practice. Definitely just to work that cardio and the swim/run double. Run felt good. Swim was not tough but could use a little work. Long run tomorrow. Biking on Saturday and Sunday. Try to pick up a yoga and two lifts the week after. Sets for 1 lift, 1 yoga, and long bike runs for the week after, sets for the 50mile/1hr run, sets for the Tri. Sets for the 1 week of work [a lift or 2], sets for taper. More swimming, more biking, less running, stretch a lot. Into the Half iron.

It's coming soon mate, but you are in the best endurance shape of your life right now. Get through these two races then lets fine an iron for the year end.