Technique. Focus on technique during the easy 50s, don't lose it on the build and hard legs.
10 x 200 (50 Easy, 50 Build, 50 Easy, 50Hard)
150 easy cooldown
Only did 7 of the 10 because I ran out of time.

However, I did notice that with the 30 second rest after each 200, the longest 200 + rest I had was 4:25 and the shortest one was 4:10! So that means I was doing ALL of the 200's sub 4:00. Makes me very happy.

45min at RPE 3. Stretch well afterwards. In case you skipped the last sentence: stretch well afterwards.

Ok, so I was going to wake up early and do my swim before work.  Couldn't wake up.  Just couldn't do it. Couldn't wake up.  So I decided to try to fit it in at lunch.  I did 7 of the 10 200's.  I had to wait a bit for a lane so I couldn't do all 10.  So I really pushed it on the 7 I could do. 

Then I came home and ran OUTSIDE.  YEAH!!!  It was awesome.  Tried a new route and loved it.  A little hillier than the other long route a do so I'm going to do it a bit more.  Will pay off in the end.  Took it easy and still did 9:30/mile.  Felt really, REALLY good.  Sunday is only a few more days away.  I hope I don't put too much stock into this race.  It really is only a measure of where I am before Sullivan.  I know I will PR the race.  But will I make my goal of 8:30/mile?  Only the race will tell.  :)

30min with accelerations. Entire workout in small chainring

30 minutes continuous very, very easy at RPE 3. If you can find open water(that's warm enough) to practice navigation that's a bonus.
Per 500 time
10:16
10:10
9:56
And I was taking it easy!!!

Split up the workout today.  Biked in the morning and swam at lunch.  Holy cow what a great swim.  YESS!

I was supposed to do "45 minutes at RPE3, then the last 15minutes at RPE 7-8." Silly me forgot to look at my email before I left to go run so I only did an easy run. Well, it wasn't that easy. FULL of Killer hills and ice. Yep, ICE!

Steady effort at RPE 3.

30min with 3x20sec. accelerations.

Well, I made up for the lack of sleep last night.  11 hours!!!  Definitely a good thing.

Anyway, has to be one of the best 30 minute runs I've ever done outside of a race.  I really didn't push it and I did almost a 9:00 pace.  Sure, that's with the accelerations and all, but even with those and the expected slow downs afterwards, still a great pace.

Figured something out about my stride during that hilly brick earlier in the week that finally kicked in.  I've been trying to run a little more upright (I have a tendency to look down and haunch a little bit sometimes) so I've been trying the "Kenyan" running.  Up right.  Chest out.  Arms up.  Pretty stride.  Etc.  Well I didn't feel like anything was improving.  Then during the brick on Tuesday, I did something that caught my eye.  I leaned forward a little bit and my pace improved dramatically without putting any more effort into my stride.  So I started doing some experiments.  DOH!  I've been leaning back when running.  Idiot.  You know better than that.  So today, during the run, I concentrated on form, again.  This time with a slight forward lean, or at least straight upright.  Anything but leaning backwards. 

It made a HUGE difference.  I did that pace and felt great.  I would say RPE was only about a 5 at most.  I wasn't winded.  It took me no time at all to recover and get my HR back down to 120 and below.  I'm hoping I'm making a break through.  One more week and we will know if it truly has made a difference.  I think I'm becoming a runner.  Or at least really starting to enjoy it.  Who'dathunkit?!?!?

speed day
wu: 250 continuous.
main: 10 x 100 EBEH (each 100 = 25Easy, 25Build, 25Easy, 25 Hard)
cd: 150 easy

What a horrible nights sleep. Ugh. Finally got to sleep after 1 but then it was the off and on kind of crap. Meh. Oh well, didn't seem to affect the swim this morning. At least that went well. Hopefully will get the ride in tonight BEFORE it starts to snow.

That's right ladies and gents, snow. Again. I'm hoping, since we are on the southern end of this system, we will get little if any, but I doubt it. They are predicting anywhere from 4-9 inches. WTF?!?!?! Seriously. This is one of the few drawbacks of living in the Midwest. Probably the only one I really truly dislike.

Other than that, I have to leave early today and I have tomorrow off from work. I guess there are a few things to look forward to. But I will have to work my tail off to get all my workd done before I split.

Added later.  I'm too tired to do the spin.  I'm exhausted.  The 4 hours of sleep finally caught up to me.  Besides, 30 minutes wont get me too much, and it was only a recovery spin.