I did some quarter mile intervals yesterday at lunch at just under a 6:00 mile pace. I got a total of 10 miles in for the day (easy 6 in the morning - hard 4 at lunch).
I had fun in the pool this morning with a really easy and quick workout. Just a 250 yard warm up followed my 10 x 100 yards with 20 seconds rest. These were all in the 1:33 - 1:35 second range. In retrospect I really was not pushing very much. That is near my average last week for 1000 yards with no rest. Anyway, followed it up with an easy 250 yard cool down. I was just trying to practice my head position during this swim. I have swim class tonight.
Ran an easy 4 miles on the trace and borrowed a GPS watch from Vic to calculate the approximate 5k start and finish for the race on Saturday. I was right on with my guess last week. Did lots of abs after the run. I will probably be a little sore tomorrow.