Longer run, trying to hold a little faster pace - looking for a 9'45 second pace for my next marathon.  Pace was good, now I just need to be able to hold that for an additional 18 plus miles...

Fartlek this morning, 10 min warm up at 10k pace, the 8/6/4/2 at increasing pace, last two minutes at pretty much a full-on sprint.  Times were all real rough estimates, as it was really, really dark out this morning (no moon), and I didn't want to fuss with my watch trying to do splits.

First swim in a while....  No real attempt to go fast, just trying to make sure i still remembered how to swim. 

Started out slow (stiff legs) and then tried to pick up the pace after the half way point.  Little bit of right knee pain at the end, so I guess I'm pushing myself a little too hard with the build-up in hills, speed work and mileage.