15 warm up, 20 min, 10 min, 3 x 7 min, w/ 2-3 min recovery, felt strong through out, little hip pain. Started to slow down a little on last 7 min piece, still strong, just not a ton of pop, 10 cool down w/ 15 min stride out in pool
Workout went well today after feeling super crappy Mon and Tuesday. Did just under 8.5 miles in 50 mins (about 5:55 to 6:00/mile), then 4 x 5:00 at 5:40ish down to 5:35 on the last one...doesn't sound good, but it was a pretty hilly route and very windy for the tempo and the repeats were uphill and in the wind for the first half.... was the best i have felt in a work out in probably a month... So that was good.