Run:
Long run combined with tempo effort.
Wu: 20 minutes easy
Main: 7 x (3t, 2r) 3t efforts should be RPE 6-7. 2r at RPE 2.
Cd: 20 minutes easy
Covered 8.76 Miles
Swim:
wu: 300 continuous- (50/50 pull/50/50kick/100)
main: 20 x 75 hold constant pace for each-so judge pace in the first few, RPE 5
cd: 200 easy 50/50 pull/50 kick/50
Run was tiring, last 20 was definitely at an easy pace. Temp was at 7:24/8:57. Swim started really rough and didn't think I would complete the whole thing. In the end I was pleased as the 75's were at a constant 70-75 sec interval. I need to figure out some morning nutrition to keep my energy level up.
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