Swim
Warm Up: 100 swim, 100 pull, 100 kick, 100 swim,
Main: 8 x 100 EBEH (Each 100 = 25 easy, 25 build, 25 easy, 25 hard)
(1:46.89, 1:51.21, 1:52.00, 1:52.47, 1:54.06, 1:49.92, 1:49.57, 1:51.54)
Average 100: 1:51.00
Cool Down: 3 x 50, each slower than last
Total: 1,350 meters

Run
60 minute tempo workout
Warm Up: 10 minutes, RPE 2-3
Main: 5 x (6 min tempo, 2 min recovery)
Cool Down: 10 minutes, RPE 2
Total Time: 1:02:06
Distance: 8.36 miles
Pace: 7:26/mile

I think I had several 6 minute miles. That is awesome because some of that was recovery. This run pace was faster during the main tempo and slower during the cool down.

Triathlon Class
We focused on the run today in triathlon class. This made if very difficult because I already did my tempo workout today. We focused on pace. We also jumped on the bike for the remaining time. I was starting to yawn while I was on the bike. I knew then that this was overkill. I will try to plan my mondays better.

Distance: 3 miles or so...