Rhett

My body was tired so I sat in the hot tub and did my PT work.

Swim 60 minutes. I finally made it to 3000 m in 60 minutes.  My goal is 3200 m.

5 mile run nice and slow

PT work. I've been using the foam roller on my IT bands the last few days as part of my PT work.  OUCH!!!!!

24 mile bike on another windy morning.

3 mile run with 5 x 160 m hill sprints in the middle.

PT work tonight and maybe a nice hot tub soak.

Swim: 500 m warm up, 24 x 100 m at 2:30.  I was way slow on my 100 m repeats this morning. I just didn't have it today.

5 mile easy run.  My run felt really nice although it was at an easy effort.

10 mile bike hard effort. 
16 mile run easy effort. Ended up being 8:35 pace, faster than I wanted. Probably a bad thing. 
90 minute swim.  4100 m. A little over 2.5 miles. 
 

Did some stretching, rolling, and massage gun in the afternoon. 

67 mile bike. I felt great and had one of my best rides ever averaging 18.5 mph with about 2900 feet elevation gain. 
Then I ran 5 miles at what felt really easy but ended up being around 7:45 pace. 
I definitely had one of my best training days which surprised me after all I did yesterday. Now I know from past experience that I need to take it easy for a few days or there will be an injury soon.