Today's running workout was 4 x 1/2 mile, 1/4 mile rest in between. My target was 4:00, and I went 4:01, 3:51, 3:53, 3:49. Then just for fun I did an all-out 1/4 in 1:36.56.
The 1/2s were easier than I expected. I might be able to double this workout next week, and do 8 x 1/2. That would be 4 miles of good tempo running, which would be great.
Tonight I need to get a good swim in. I think I'll try 100s on 1:40 until failure, rest until recovered, then 100s on 2:00 to make up the balance to 12. Throw in some warmup and cooldown and I should be close to a mile.
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