Tuesday- easy drill based swim=15 minutes. 8-5-4-3-2-1 Dead lifts & squat cleans. = 20 minutes
Wednesday- Swim masters- 3k = 50 minutes.
Thursday- 1:45 bike @ H.I.M. pace followed by 75min run (7:40 pace)
Friday- CF met con 4 rounds 15-55lb Kettlebell swings, 50 step ups, 15 pull ups. = 18 minutes
Saturday- Tour de Fat in Denver. Don't know if I want to list this as "training"
Sunday- Birfday!!! planned a long ride.... ate biscuits and gravy instead. Lot of TV watching!!