Really, Really HOT! It was 95F and 50% humidity during the run. This was an easy Z2 run and I decided to do the outdoors run instead of a 30' Z2 run on the treadmill at the gym. I still had to walk 3 times during this run for short durations just to keep my body temperature down. I wanted to continue to work on my heat acclimation.

Calories = 794

Swim: Speed
WU: 300 & 6x50 on 10" rest.
MS: 6x100 on 20" rest.
CD: 200

Strength
800s

WU: 10'
MS: 5x 800 at a Z3 effort-with the active rest being the same time as it took you to run the 800.

Was supposed to do 6 x 800 and have a 10' CD, but I ran out of time this morning so I had to cut it short.

9: 46 WU
800M @ 4:44 Rest @ 3:38
800M @ 4:45 Rest @ 4:04
800M @ 4:42 Rest @ 3:46
[ Emergency Bathroom break ]
800M @ 4:52 Rest @ 4:10
800M @ 4:48 Rest @ 1:29

Speed
WU: 300 & 6x50 on 10" rest.
MS: 4x100 on 20" rest.
CD: 200