Updates for those who care to know--I've been running 3-4 times/week (this is my running season) working toward 3.5 min/km over 10K (intervals, tempo runs, hills, one easy run each week). More important, I've devoted my swim time to long drills (100+m continuous drills) twice/week. I went for an "easy" swim yesterday and could feel some serious improvement to my comfort in the water and during my stroke. First continuous 200m I've done without help or pause...ever.

Also, been doing long intervals (10-18min each, repeat 2-3 times) on the bike 1/week and quick, power intervals (10x3min) 1/week as well as an easy day. My test statistic has been my 20K TT (last measured at 31:44 on a stationary roughly 2 weeks ago, shooting for sub-29). I'll be retesting on Dec 15; so early because I'm off to vacation the next day and won't have consistent saddle time for 3 weeks.

I've felt a lot of good things just from training consistently--my most recent commute, head-on into 18mph wind, matched my best ever time with the wind at my back. Not the most accurate or consistent statistic, but I still think that's just from pushing myself a few times per week and taking real rest days.