Run 2: 18M road run, Sunday. Run it fairly hard overall, but be sure to start conservatively so you can negative split. And hopefully the weather will cooperate (or start super early!).
Even though I began early the high humidity caused me to cut this one short.
Bike 5: 8 x 2:00 hard hill sprints with easy ride back down and 2:00 additional spinning rest. Or indoor equivalent. Either way incorporate some stand-up riding in each one of the hills. At least 15:00 easy spinning to warm up and cool-down.
6 PM
swimming (Open water) 50:00 [3] 1.5 km (33:20 / km)
Run 3: 70:00 unstructured, medium effort fartlek on roads. This means run as you feel - after getting warmed up mix in a few medium effort surges focusing on fast relaxed running but slowing down before you have too. The long run is a hard one this week so this shouldn’t be too stressful.