Well, sorry for not posting. But, I just went through the craziest week of my life. And I still managed to get last week's workouts in, overall. Though the bike ride did not go 80 miles.
This week...
Mon off
Tues 200 swim, 500 hard, 1 min rest, 400 hard, 45 sec rest, 300 hard, 30 secs rest, 200 hard, 15 secs rest, 100 hard. 200 cool down. Then strength of choice.
Wed ride 50 miles (tempo)
Thurs swim max laps in 30 mins / 60 min indoor bike interval session, 10 min spin warmup, 3 mins hard 1 min spin x 10, big gear low cadence and alt between seated and standing. 10 min spin cool down.
Friday run 6 miles
Sat cycling TBA
Sun run 4 miles
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