Another mixed session. This time we're doing the bike and run rogether. Work in the swim either early or late but not within several hours of the brick session.

Bike
45 minutes with first 30 min at RPE 4, last 15 min at RPE 6
Time: 45:01
Odo: 744.80
Max: 26.0 mph
Avg: 18.4 mph
Distance: 13.80

Run
30 minutes after bike. First 10 min at RPE 3, last 20 min at RPE 5.
Name: Mission Viejo Park
Time: 30.58
Distance: 3.64
Pace: 8:30/mile

My left knee has been giving me problems still. Ever since that long run last week. I will lay off the running for a couple of days to see if it gets better. I stretched really well afterwards.

Core Exercises
Squats, rows, V's, Steps, Push Ups, Planks, Lat Pulls

Swim
Swim lesson
4 x 200, 1 x 400
200's: 3:17.17, 3:13.19, 3:16.85, 3:22.53
Average 200: 3:17.44
400: 7:08.21 (3:29.45, 3:38.76)
Total: 1,200 yards

What an awesome day! My swim times were great! Of course I was swimming in a yard pool, which my times were a little different. I closed my eyes for much of the swim and I started my race strategy.