6:44 warmup mile (I was excited to not run in snow or with the stroller)
5 min bike with 1 min build into Z2 and then an 800 on the indoor track (1 min transition today bc I forgot speed laces). Recovery is 5 min total from the lap end (so about 3 min spinning after getting back to the bike)
2:46, 2:53, 2:50, 2:50, 2:49 with this last one the last 3:30 of the bike was Z3.
I needed a bottle of water bad and will do 6 intervals from here on out. This si my bread and butter bc I am really all about being able to run after the bike. Just gonna work on getting the Zones higher and higher on the bike as I keep the same splits or at least under 2:55 or 2:50 preferably. Haven't felt this good about a workout in a long time.