Rhett

5 x 5 laps swimming for a total of 1250m

7 mile easy run after swimming at AP 7:24

I really like how smooth and easy my running feels after swimming.  I guess it gets the body warmed up nicely and ready to run.

Track night

Unfortunately no one else was there and over the past few months I've learned that track work is way easier and more fun with running buddies.  I determined to get it done and do my best though.

1 mile warm up

3 x 1 mile with 800 m recovery jogs:  5:51, 5:53, 5:59

1 mile cool down

I was a bit disappointed that I slowed on each of the repeats, but I did run the first one faster than I meant to so I guess it's ok.  I was planning on doing them all at 6:00. 

Jump rope

core work

I was going to get up and run this morning, but my legs still felt a little tired from my speed work Tuesday night, so I decided to take a rest day.  That is something I wouldn't have done a few years ago, but I guess maybe I'm getting wiser in my older age.

TM 1% incline

1 mile warm up 7:30

6 miles mp 6:30

1 mile cool down 8:00

I was planning on 5 mp miles, but after taking that rest day yesterday I was feeling good and decided to make it 6.  I felt pretty good till right at the end when I had to push a bit.  Doone and I are doing a little get away weekend in Flagstaff, leaving after lunch today so I won't get any more running in this week.  I was due for an easy week anyways.

1 hour stationary bike.