Abs were worthless. Did very very poorly on planks.
Road Bike intervals 1:00:00 
Long duration "blitzer" intervals just above LT. Felt pretty weak but focussed on breathing and that helped. Got called out for low RPM on the harder efforts. High RPM was burning too much. Need to work on that.
1st leg of gnomes race. Intensity was mostly moderate but pushed when towing up the hills. Legs felt good and pedal stroke felt smooth. Ground felt bad when hitting it on multiple wrecks... Unsure of distance, did not reset odo.
Running race 3:00:00 
Felt good on foot as well. As bad as my nav was on the bike we crushed it on the foot section. Spent a lot of time with Cristal on tow, but legs felt strong. Need to go back and calculate mileage.