RUN: 5 miles. Track workout with Affinity Multisport Tri Club.
- Warmup: 1mile
- Line Drills
- 4 x 500. Each 400 broken into 200's - one tempo, one interval. Followed by 100 fast.
| 200 Splits | Time | Distance | Avg Speed | Max Speed |
| 1 | 0:01:55 | 0.26 | 7:33 | 6:50 |
| 2 | 0:01:59 | 0.26 | 7:41 | 7:00 |
| 3 | 0:01:52 | 0.26 | 7:21 | 6:26 |
| 4 | 0:01:55 | 0.26 | 7:23 | 6:48 |
| 5 | 0:01:48 | 0.26 | 7:05 | 6:23 |
| 6 | 0:01:54 | 0.26 | 7:20 | 6:28 |
| 7 | 0:01:50 | 0.26 | 7:05 | 6:12 |
| 8 | 0:01:54 | 0.26 | 7:19 | 6:43 |
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