Running intervals 1:03:00 [5] 8.6 mi (7:20 / mi)
Hard run today. 10' WU, timed 5k, 5' very easy, timed 5k, 10' CD. I tried to evenly split the 5k, except for the last mile of the 2nd 5k when I went all out.
First 5k = 19:07 (6:10/mi avg)
Second 5k = 18:52 (6:05/mi avg)
Had a little bit left at the end, so I might have been able to push a bit harder. Recovery HR went from 196 (at the end of the second 5k) to 142 in two minutes while still jogging.
Swimming 30:00 [2] 1.7 km (17:39 / km)
Small WU, then 3 x 500 after the run. Didn't keep track of pace, just an easy swim.