am: 1 mile jog with Sumo, then 2 x 2 miles with 5 min recovery.
I've never done this workout before but felt like I wanted to do something slower than my 3 min 800 repeats yet faster than a 5 mile tempo.
Turned out to be a decent workout- 13:10 for number one, then 12:55 for number 2. I did this on the same loop I did my 2 sub 6 min mile repeats a week ago.
Total miles 6.
pm: swim 5 x 200 meters, then 4 mile bike home on tired legs.