LT: Week 10

M: Rest day
T: 45 min swim;
15 min run to spin
60 min spin @ tempo/race pace
15 min run home
W: Attempted long run turned into very short run @ base endurance. About 3 miles.
T: Transitions session; 1h 20 mins incorporating 3 reps of 10 min turbo + 10 min treadmill (reduced intensity);
30 min swim
F: Rest day
S: Ballbuster Duathlon; 8 mile run, 24 mile bike, 8 mile run. Hilly. 3:54:50
S: 40 min recovery run
Total: 9h 25m