Rock!

Today I did 2 workouts. The first was my scheduled tempo run - 3 miles in 21:22, 7:06 pace. Next week, I'll do the hills in this slot, so I'll have to make sure to do another good tempo run in two weeks - with a slower pace, but another mile or two in length.

The second was my first, and likely last Rock swim. Brutal chop for the fueled by 25 mph winds made it more difficult than I remember, but I think it really helped my legs recover - I suppose 65 degree water is a natural anti-inflammatory.

For the week I managed over 21 miles on the ground, and about 3 equivalent miles swimming - so roughly 24 miles all told.