10 Days Out

LONG RUN/RECOVERY SWIM

Did 4.5 miles around the neighborhood. Easy pace for the first three, then tempo pace for the last 1.5 miles—finished that in 11 minutes. A good pace for after 3 miles. Nice job. Then went to gym and did 1000 meters of drills and one sprint—50 meters in 34 seconds. Personal best? Don’t know…would have to check. AHR at 128 or so; up to the 150’s for my last tempo run. Another good one…calves still a little tender from my fast run last weekend (!)—hope they do okay on race practice day (Saturday), though I still don’t know quite what we’re doing: a practice tri? Race day in 10 days. Yipes.