Get the bike in first today...

Bike
60 minutes, hills. Find a hill that takes 3-5 minutes to climb. Warm up and cool down 15 minutes each. Main: 6-8 repititions on the hill. Remain seated on all reps. You should hit RPE 7-9 but not all-out effort. Complete stretch of legs and lower back afterwards.

If on the trainer, do main set of 7 x 4:00 in large chainring, seated at cadence of 50-60

Time: 1:00:00
Odo: 190.20 Miles
Max: 22.2 mph
Avg: 16.1 mph
Distance: 16.13

I had a good bike ride today. I was having issues with my clothes this morning. I put my bike shoes on and I was still in my Pajamas. I decided to change, got off the bike and I stepped right into a bucket full of dirty water. This water was used to clean my mountain bike a few weeks ago. I finally got on the bike and started watching Austin Powers I. I love that movie!!

Swim
30 minutes continuous recovery swim after bike workout
(30:17) - I did not keep track of how far I went. I just swam. I was a little slower than normal, but that was intended.