Run easy 3.5 miles with 6x30 sec sprint up hill/jog down
Hill repeats the day after my long run... seriously?? I don't usually use running as a recovery for running but I am sticking to my training schedule this week. Amazingly I felt a lot better after this recovery run than before. The hill repeats were short enough to be energizing and not draining.
Swim 3700yd [1:02]
MS: 3x1000, 1x500
This was going to be 4x1000 (60 rec) to simulate an Ironman swim but it started lightening and the pool was cleared halfway through my last interval. I was solid and steady but in the second half I really needed to think about my form in every stroke in order to stay on pace. Based on my pace today, I think I am looking at a 1:05-1:07 IM swim. 1:07 is my current PR.
Then... Torchy's breakfast tacos! (eaten too quickly for photos)
Up at 5:45am for multiple hours of training for the 4th day in a row... I am an Ironman workhorse zombie.