Swim #6; 1 h run

This week starts the Build Phase of the swim workouts, which means moving from 2,500 yards/meters to 3,000 per time and adding one swim during the week. All that means for me is getting up earlier to make sure I have time to get it all it.

• 500 warm up
• 8×50 drill
• 4×200 @ 20 seconds (3:18, 3:20, 3:21, 3:21)
  
• 6×100 @ 15 seconds (1:34, 1:36, 1:36, 1:37, 1:36, 1:36) (25:55 with the last 15-second RI)
  
• 8×50 drill
• 300 cool down

My 1-hour run was supposed to have, at 15 minutes, 5×1 minute speed, but I forgot that part of it and I don't know really what that means. I'm going to have to break out my reference book to see what it means and what the rest interval should be. Although I didn't have my GPS, I mapped it out on mapmyrun and it looks like it was 7.3 miles, which is an 8:18 pace. The times are at home (Will reset my watch), but the distances at the corners are as follows:

• Landings/Moores/Franklin: 0.88
• Franklin/Mallory Station: 2.09
• Mallory Station/Duke: 2.77
• Duke/Seaboard: 3.29
• Seaboard/Mallory Station (turnaround): 3.86
• Seaboard/Duke: 4.42
• Duke/Mallory Station: 4.95
• Mallory Station/GG Patton: 4.99
• GG Patton/Moores: 6.16
• Moores/Landings: 6.69
• Landings at the end: 7.3
  

Mapmyrun is being really weird. This is the elevation it shows to get out of the Landings:

I haven't figured out how they calculate the actual elevation, because here is the overall elevation plot:

Here are the rest of the elevation plots:

Franklin Road

Mallory Station Road

Duke and Seaboard Lanes

General George Patton Road

Moores Lane