Brick – 10 min bike WU, 15 min with 10x 10 sec sprints, 10 min run @2% – increase speed to sub 7 min pace, 15 min bike (5x 1min harder efforts), 10 min run @2% – increase speed to 6:40 pace
Swim: 3,000 yards – sets were complicated – but mix of free and IMs (shorter distances)
Bike: 1 hour followed immediately by…
Run: 1 hour
Rest of the week was pretty much a bust due to being ill. Did get in a 3K swim and 1 hr 15 min run on Saturday but paid the price and ended up spending most of the day in bed on Sunday.