Rhett

Easy run, really keeping it easy slower than 9 minute pace, then 5 hill sprints at about 70 to 80 % effort, then cooling down nice and slow then a few strides to end a 5 mile run.

Upper body weights and core in pm.

1 mile swim in lake without my wetsuit for the first time this year.  I was a good 5 minutes slower than normal compared to with my weitsuit. They really do make a difference.

Lower body and core work in pm.

3 miles really easy out, then 2 miles back at tempo pace (avg. 6:34), then 1 mile cool down for a total of 6 miles.

Upper body weights and core in pm.

2 mile lake swim without wetsuit.  Was a bit faster than my swim Tuesday.  It was a lot calmer on the lake today as well which probably helped.

Did my annual blood test this morning and had to be fasting so I just did some stretching and core work. 

10 miles trying to keep it nice and slow. 
I have a few months to work on base miles so I'm going to try and keep a large majority of my miles at 9 minute or slower pace and then throw in a few sprints and a couple miles of tempo here and there.