Swim
Speed Day - Tough!
Warm Up: 300 continuous (alternate 50 swim, 50 kick)
Main: 20 x 75 hold constant pace for each-so judge pace in the first few. REP 5
(1:18.12, 1:26.17, 1:24.15, 1:23.22, 1:23.55, 1:22.40, 1:20.08, 1:25.78, 1:21.62, 1:23.04)
Average 75m 1-10: 1:22.81
(1:21.62, 1:25.14, 1:24.02, 1:24.28, 1:23.98, 1:26.95, 1:21.18, 1:26.17, 1:22.61, 1:23.32)
Average 75m 11-20: 1:23.93
Total Time: 27:47.40
Cool Down: 200 easy
Total: 2,000 meters

I had a good swim day. I can't believe I did 20 x 75's. I took about 20 seconds rest between each repeat. I gave myself extra time after the first 10. I probably gave myself too much time. The total distance for the 75's is 1,500 meters was 27:47. This is about 7.5 minutes faster than my fastest 1,500m free. That is pretty awesome. This shows that I am getting faster. Little by little.

Run
75 minute long run combined with tempo effort
Warm up: 20 minutes easy
Main: 7 x (3 min tempo, 2 min recovery): 35 minutes
Cool Down: 20 minutes easy
Time: 1:14.18
Distance: 9 miles
Pace: 8:15/mile

It was a pretty darn good run. My warm up was probably a little too hard, but I tried to take it easy. I started my temp run at 25 minutes. I wanted to start early...but I kept thinking "I need to wait just a little bit longer". I kept the tempo runs exactly what they are supposed to be. Some of them I took a little faster because there was no snow/ice. I slipped and fell about mile 5. That was about 45 minutes into the run because I just swallowed a GU and some gatorade. I was starting to accelerate because it was time for a tempo run, and I biffed it. I wish now I would have put my right glove back on because my right hand is a little scrapped. My left watch was also scrapped. I kept going once I got back up. I am glad I didn't get seriously hurt!!