4:45 am. 9 Mile general aerobic run on the treadmill. I've been trying to run these general runs a little faster than normal, did the first 7 miles in 46:30 6:38/mile avg. I then did my treadmill version of 8 x 100's. Starting at 13.1mph (4:34 pace) incrementing up to 13.8 mph for my last stride (4:20) with 0.1 mile jog in between. The speed work was pretty rough going the first few sets but seemed to get easier as I loosened up. Felt pretty good about the workout. 9 Mile total run in 1:00:15 6:41/mile avg pace. I then swam 600 meters in the pool in about 20 minutes, didn't actually time it, I have no real concept of how fast I "should" be swimming. I just do it to relax when I have spare time. 11:45am. 5 Mile recovery run. in 39:10. 7:50/mile avg.
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