FIRST Tempo Run - 7.12 miles

Garmin Link
2 miles easy,
2 miles @ 7:14 target (7:03 actual)
2 miles easy
1 bonus mile easy

7.12 total
57:32
8:05/mile average pace

Took the long way at an easy 8:30 pace to hit the rec path at about the 2 mile mark, then sped up to exceed the target pace of 7:14 for two miles (6:56, 7:09). Turned around and resumed an 8:30 pace for the final two miles. Walked for five minutes and stopped at the bike store to pick up some inner tubes, then jogged the final mile back to work.

For cross-training, last night I went to the pool after dark and swam 2000 meters in 45 minutes before they closed. I could feel Monday's intervals in my legs. But by today's run there was very little soreness left. Now I plan to take two days off running - will do more swimming Thursday and Friday - before a 13-miler Saturday morning.