Saturday: 200m warm up + (50,100,150,200,250,300 and then back down) = 2300m swim, quick transition at home and then on the bike.
6 mile road ride to SoMo, and then 18 miles on the trail, 6 miles home = 30 mile ride
Saturday night A and I rode our bikes to a friend's house (2 miles total) and walked to dinner (4.5 miles total) for great drinks and Mexican food. Perfect recovery food.
Sunday: 50 minute trainer ride, 6 mile run w/A
Saturday's workout was excellent and I can tell such a difference this season over last season. I may not finish any higher up the ranks in races this year, but I feel stronger and more confident. Saturday was the first day I rode my new race bike for 09 that I have been working on this spring. It was SO FAST and the most responsive bike I have ever ridden. I can't wait to spend more time on this beast!
Sunday I skipped out on my 3 x bike/run workout and rode an easy 50min on the trainer and then ran with A. The weather is so nice right now and I'm not at a level where a training plan is more important than an opportunity to run with A.