Run

• 59m 24s
• 5.02 miles
• 11m 49s /Mi

uh.... ugh. 10 x 2:00 hill repeats on West Riverview.

Swim

• 23m
• 1100.00 yards
• 02m 05s /100 yards

Nice to swim again

200 warm up
5 x 100 with 30' rest
200 pull
200 cool down

Run

• 29m 46s
• 3.03 miles
• 09m 49s /Mi

Easy upper zone 1 low zone 2 run. Nice and smooth. Glad I got this in when I did, it is already getting warm!

Run

• 30m 10s
• 2.89 miles
• 10m 26s /Mi

Short track workout.

3 x 800 (actually was .6 mile intervals) with 400 easy in between plus warm up and cool down.

Interval splits were:

4:31 at 7:40/ mile
4:17 at 7:34/ mile
4:16 at 7:21/ mile

Run

• 57m 43s
• 6.09 miles
• 09m 28s /Mi

Yesterday was a super crappy run... today was a super good run. Go figure.

Progressively faster miles. 10:21, 10:11, 10:00, 9:14, 8:46, 7:46.

Felt very good to run the last 2 miles at threshold or higher.

Very good run!

Run

• 1h 00m 15s
• 5.33 miles
• 11m 18s /Mi

Body just did not want to cooperate tonight. HR was high for the effort involved. Ran mile 4 at LT in 8:39. A long ways to go to get back to where I was 2 years ago.