P.M. 1 mi. WU 4 x (4 x 400 w/ 200 jog) w/ 4' rest 1 mi. CD HF 1000 yd. swim legs: 3 x 10 calf raise, hamstring curl, squat, adductors Brutal afternoon to run this workout. 80° and humid. Knew from the first rep that my legs were not going to have the pop I wanted. Hit 1:17, 1:16, 1:16, 1:17, 1:15, 1:16, 1:16, 1:17, 1:15, 1:16, 1:17, 1:16, 1:15, 1:16, 1:17, 1:16. Threw cutting down from 5K to 3K pace out the window. Wind on the homestretch was quite annoying. Nonetheless a good workout. Definitely at a much better place now than when I started back up after cross. Going to build off this workout.