Notes
After 30 minutes of swimming did 400m FS at some kind of long distance race effort. If you really want, I can tell how long the 400 took but I'll make excuses for the time when I do that, so suffice to say here it was between 6:00 and 8:00. It appears I may be moving up to mid pack triathlete swimming level.
After the swim, I had to do a bit of weights because the TM's were booked. Starting the run, I immediately felt weak, likely due to insufficient pre-workout fueling (Earlier in the day, I thought I needed more food but no acceptable food was readily available.) The swimming and weights also probably had an effect and stride was weird and I found it hard to keep the cadence up.
After about 3.5km, I did 5.6km at ~HM pace (4:30, 8.3) which initially was harder than it should be but improved and max HR of 158 indicates decent efficiency. For no real good reason, I also did 8 reps of (30s, 30s) at (9.0, 7.8). and 1:00 at 9.0. I could justify these by saying they teach me to deal with odd pace changes which happen in trail races and remain efficient and not get a cramp etc.
Followed with more weights.