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SATURDAY, 03.27.10: TEMPO 85-95%
Anaerobic Endurance Strength and Conditioning Rest Day
Choose ONE Of The Following Sports
Swim: 1000m/y total: at 85% for first 500m/y then pick it up to 95% on the last 500m/y
Bike: 20 miles total: at 85% for first 10 miles then pick it up to 95% on the last 10 miles
Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k
C2: 3000m total: at 85% first 1500m recover 1min, then 95% for second 1500m

Run 6.29 miles

Time: 50:03
Mile pace: 7:57

I realized I just so happened to do this WOD after the fact. I kicked up the pace at the end very nicely to Prize Fighter by the eels. Could have used it a little earlier.