I was up early and at the pool by 6:30 am for a 3000 meter tempo swim.
Because of the hard weight session last night I was feeling a little sluggish in the arms and shoulders. But as I got going I loosened up and my splits surprised me.
For much of the swim I was between 1:43 - 1:50 per 100 meters. Which for me is amazing, considering I was at 2:25 per 100 when I raced last year.
Right after work I had my tempo run for 50 minutes and did 6.17 miles. I was feeling tired when I got home, but pushed myself out the door without hesitating.
I wanted to run in daylight and enjoy doing my weekly tempo run, it really gives me an indication if I'm improving.
The run was great. I kept my heart rate under 139 and ended up running an 8:10 minute mile. That time was an improvement of 20 - 30 seconds per mile faster than the last 5 weeks of tempo runs.
The whole time my legs felt real strong. It never fails, start the run somewhat tired and end the run feeling like a "million bucks"!
Now its time to have a beer, hang out with the family and rest up for tomorrow's mega workout sessions.
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