I couldn't pace my way out of a wet paper bag

AM - Run, 8.4K in 46:15, avg HR 158. Tough. Felt sluggish.
PM - Swim, 1000m with 400m of sprints. Tougher.

The morning run was supposed to be at normal training pace. Even with the HRM telling me I was going too hard and just feeling crappy, I pushed myself too damn hard. I should be training at 6 min Ks, not 5.5. This is more a tempo run pace.

Hopefully with a rest day tomorrow I should be right for a 10K PB on Sunday, because I feel stuffed right now. The excellent news is that on my last two runs I didn't even think about my knee. It's coming good I tells ya!

In the afternoon I swam. The plan was to do a 200m warm up, 600m of sprints and a 200m warm down. I did 3 50m sprints, 2 100m sprints and the body just said "no". So I waited a bit, did one final lungbusting 50m sprint and did a feeble 400m warm down, and I even had to take a break in the middle of that.