Notes
Had to leave TM and go to bike since all 5 TM's were booked. Hadn't been on the stationary bike in quite a while. Leg power seemed good. Did various spinning then 4 minutes at resistance 17 and cadence around 80, 250W according to the bike, with HR going to 148. Maybe spinning that at 90+ (hence 280W+) for 20-24 minutes would be something like what a 15km TT should feel like for me. Maybe.
For the second run, since TM time was at a premium, started right at HM pace 8.3, so essentially a bike-run brick. That part was challenging, but eventually had pretty good efficiency. The 800's a few days ago and rest day probably helped to make the resulting effort level quite low with the HR under 154 for 27 minutes and later peaking at 157.
5.7 mi at 8.3
0.5 mi c/d