8:15am Swim 3400 yd, 55 min; 5:15pm run 8.65 miles (5K 26:13)
3,2,1
9 x 50 S RI 5 - alt Ba, Br, Fr
50ez
main set 2000 Fr - plan: maintain 1:25/100 pace
28:02 - 500 splits: 702, 702, 659, 659; felt strong at very end but intentionally maintained pace
300 SD
Run 8.65 miles (+ 10 min walk w.u., 5 min c.d.)
warmup and steady aerobic run ~3.75 miles with 30 sec walk breaks every ~8 min
Run hard 5K - 26:13
walk ~2 min
finish ~1.6 miles at high recovery/low aerobic pace with 30 sec walk breaks every ~8 min
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