45min, RPE3 mostly but throw in a 2-3 1 minute accelerations after getting a good warm up in.

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?!?!?