The morning started with a 4k swim. The main set consisted of 200s, 150s and 100s on short rest every other one fast. I felt better than expected, but not as good as I would have liked.
It rained most of the day. It was still raining on my drive to the track at 4pm. Once I started my workout, the rain stopped. No complaints from me. I felt very good on the track. I had to hold back because I did not want to aggravate my injury. After a 2 mile warm-up, the main set was 3x(1200 at 10K effort + 400 cruise + 800 at 5K effort + 400 cruise + 400 at mile effort + 400 cruise) and finish with 1.25 mile cool down. I descended every round. I hate having to hold back, but know it is more important to train smart than be injured. I finished the 10 mile workout in less than 69 minutes. Not too shabby.