Back in the groove: double swim and run

Workout Summary: a.m. Swim 2k (40') and run 6 (40')/ pm: Run 6 (44') and Swim 3K (57')


6 am: Swim 2000 m
500 pull wu and cd around 9 min
5 X 200/30 descending
3:18, 3:17, 3:15, 3:14, 3:10
Felt good in the water this morning.

5 min transition to Treadmill, 6 miles in 40 min (6:40 ave pace)
Started 7:30 pace for first 800, 7 for second, then held 6:45 for a mile. 14 min. at 2 mile mark.
Then mile 3 in 6:30 (HR ave 126/ mx 131: zone 1/2)
Mile 4 in 6:20 (134/137: Zone 2/3)
Mile 5 in 6:10 (139/141: Zone 3!!)
Next 800 in 6 min pace (145/148: Zone 4)
Final 800 cd in 8 min pace.
Very happy today! Very slight twinge in quad first mile but that's it. The best thing is running the final 800 of my progressive run at 6 min pace and staying Z4, sub threshold. Trotting at 6:20 pace in Zone 3...very pleased with this.

6 pm: Run a bit over 6 miles, 7-7:20 pace outdoors. Yeah, got rained on hard, then sleeted on. Cleared up by end of run though. Kept it easy, high to mid zone 1.
5 min transition to swim:
3000 meter
500 pull wu
5 X 400/30 (all 7 minutes +/- 2 to 3 seconds)
500 pull cd with paddles.

Diet:
Breakfast: cider-vinegar tea, 1 cup oatmeal w tsp bwn sugar and tbs flax.
Lunch: Thai wheat noodles with grilled chicken, light oil. Cabbage salad. 16 oz orange juice.
Afternoon: low fat banana bread from starbucks, med. americano coffee
Dinner: Pasta with vegi sauce, salad, diet sierra mist mixed with carrot juice
Before bed: 1 beer. 4 mini chocolate bars and 2 carmels.