August 3-8

MONDAY
Nada
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TUESDAY

Run 75min
30' @Z1
3x4'(4') @ Z4(V02)
15' @Z1

Sleep: 4 hours
Results: 8 miles in 1:17:35. 9:41 pace.  
*The first 30 minutes were fine. Was closer to 9:00 pace. On the main workout the first set was fine and I found the last two to were harder to get to. I believe the first 30 minutes wore me out a bit before the workout (that sounds pathetic I'm sure). The last Z1 after the workout was ugly. Pace slowed down a good bit.  :/ This happened last week as well???  I was hoping to be able to get close to 8.5 miles in 75 minutes, but that sure didn't happen. 

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WEDNESDAY

Swim:2600
WU: 400
MS1: 10x100(20') Fast
MS2: 6x50(20')Sprint
MS3:4x200(20"), last 50 of each sprint
CD:100

Sleep: 5.5 hours
Result: 50 min. swim time



A1. FSQ @ 20X1, 4 x 4 reps, rest 30 sec  155,175,185,200
A2. Pull Ups @ 20X1, 4 x 2.2.2, rest 2 min
B1. V-Ups, 4 x 15, rest 30 sec
B2. Russian KB Swings, 4 x 12 reps, rest 60 sec  70,79,88,88

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THURSDAY

Bike 75 min/ 15min brick run
Frissell +2 is 4x9-minute intervals at 102% FTP with 4.5-minute recoveries between intervals.
https://www.trainerroad.com/cycling/workouts/113951-Frissell-2

Sleep: 6 hrs
Results: https://www.trainerroad.com/cycling/rides/2249086
Run: 1.73 miles in 15 min. 8:40 pace


PM
A1. Sumo Dead Lift @ 40X1, 4 x 3-5, rest 30 sec 165,215,245,255
A2. Tall Kneeling Press @ 30X3, 4 x 8-10, rest 30 sec 30,30,35,35
A3. Natural Knee Extensions @ 3011, 4 x 4-6 reps, rest 30 sec
+
4 sets @ 95%
5 Burpees
15 Cal Air Bike
20 sec FLR on Rings
rest 2 min

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FRIDAY

60 min10' @z1-ok 1 mile @z3-8:00 min. pace 4' @z1-ok 2 mile @z3-8:25 min. pace :( 4' @z1-ok 1 mile @z3-from this point on it was basically z1. Remainder @z1

Sleep: 5 hours
Results: 6.36 miles in 60 minutes. 9:25 average pace. Hills were involved. My legs were feeling it as soon as I got up from yesterday's bike and gym workout. I did take a couple breaks before the z3 runs as you suggested at one point.  
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SATURDAY
Race + 1 hour or more of Z1/Z2 bike
Out of town
OPTIONAL SWIM
Optional extra swim 2500
WU: 400
MS1:
2 x 500 (20") @ T-pace plus 3"
2 x 400 (15") @ T-pace plus 3"
2 x 300 (10") @ T-pace plus 3",
100 easy