day 105 and 106, week 16

MONDAY- rest
TUESDAY- SWIM, RUN 1:00 (at 10:00, insert 5x3min z4 @ 1min jog)
WEDNESDAY- BIKE 45:00 (z4) transition to RUN 15:00 (z2)
THURSDAY- SWIM, BIKE 1:00 (z2, at :15, insert 5x5min z4 @ 3 min spin)
FRIDAY- SWIM, RUN 1:00 (z2, at 45:00, insert 10 min z4)
SATURDAY- BIKE 3:00, z2
SUNDAY- RUN 1:30, (z1 to z2)

DAY 106

SWIM- 2000 straight. (34:00)
RUN- 1:00, 6.83 miles (8:47/mile), 148bpm, 1179 cals