Rather than bore you with the daily workouts, I've decide to only post the key workouts, along with a weekly summary. Today (Sept 15) I jogged a slow stop and go mile with Sumo,then ran at least 2 more.
2 x 2 miles with 5 min recovery. 12:29 and 12:27. I made it a point to keep the pace below anaerobic threshold and felt pretty good. I think I could have done another but then I would have been late for work. Considerably faster than the last time I did this workout (13:10 and 12:55)Aug 20. 8 miles total.
pm: 30 minutes of easy cycling on the rollers. Call it 8 miles
NOTE: Did a decent swim workout yesterday- 6 x 150 meters and I hit 2:51 on a couple in the middle-pretty quick for me (these are very similar effort and time wise to running 800s, at least for me). I'll get in the pool tomorrow and be ready for my tri on Sat!