Trifecta 4 of 4

A lot of bad things have happened this week.  I am trying to just keep moving forward, even though I feel like I'm running through mud up to my waist.  My early train was cancelled, so I had to move my resources over to a rental car.  I had some time this morning as a result of this change, so I took the opportunity to get my trifecta out of the way.  I feel like I did a good job.

Swim:

L1	51.08		R	9.81
L2	55.09		R	12.18
L3	56.17		R	10.83
L4	53.96		R	10.97
L5	53.16		R	13.05
L6	52.62		R	11.47

I swam for five minutes each to warm up and cool down and then did 6x50 on 10".  I am happy with the results here.

Bike:

Warm up in Z2 for 5 mins, follow with 5x 90/30 Z4 intervals, finish in Z3 for 5 minutes.  I did this on the trainer.  I am happy with my effort.  I varied the intervals with big ring effort for 3 intervals and fast legs for 2. 

Run:

Warm up for 5 minutes, follow with 5x 60/60 Z4 intervals.  I feel like this was a good effort too.  I am getting better at reaching my goal and then recovering in between.