I must be getting punished for not doing my swim/run on Friday :)
Monday - swim 6,000 meters. Pool cold. Did it all.
Tuesday - ride 3 hours (30 min easy, 2 hours at OLY-level 3 effort pace, 30 min easy) the run 45 min (15 easy, 15 at IM, 15 easy). Rain held off during the ride, but the run got a little damp. Pooped afterwards.
Wednesday - fun and games at the track with Ruth. 4 x 3 mile repeats at 1/2 marathon pace effort. Good thing I'm getting slower! Descended each one: 22:53, 22:22, 22:02, 21:47 (total distance for workout - 16 miles)
Thursday - ride 3 hour easy, put some speed in here and there, then get off bike and run 20 min easy. No problems here.
Friday - swim 4000 (still yet to do)
Saturday - ride 120 miles (20 easy, 20 oly, 20 HIM, 20 IM, 20 at HIM, 10 at OLY, 10 ez) Then run 30 min.
Saturday - easy 8 mile run
Thank goodness next week is a recovery week!