Usually, I turn my alarm off on Thursday evenings and make Friday an off day.. allowing myself to sleep in until 5:20. But last night, I forgot and the alarm went off at 3:30. I decided I might as well get up and do my long run today and sleep in tomorrow. I didn't realize that the plan called for a 2 hour long run this week. I don't think it's a big deal though.

cd

z2 at 30 minutes, insert 2x 4.5 minutes @z4 on 1.5 minute jog.

50, 100, 150, 200
1700
50, 100, 150, 200

I had an hour to get in a swim this afternoon, so I just got in the pool and swam for an hour. I figured it would be better than wasting time with swim sets.