Swim very short 600yds, I'm going to take some downtime with swimming. I'll swim on Saturday mornings and once or twice short during the week to give my shoulder time to heal up.
Run Intervals 8.5 miles 1:12:31 HR 148
15 min easy - some extra warmup time too
4 X .75 I pace 4 min easy
15 min easy
Speeds (mph) 8.6,8.7,8.8,8.8 (6:59,6:54,6:49,6:49)
It was hard to do this run. I wanted to quit a couple times. I need to be a better (faster) runner and will do what I can to achieve that.
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