Temp 48, DP 47. Kept this one on the "slow and short" side, per coach. He said no more than 4 miles, which was sad, as it took me 2 miles to really get rolling. 4 mile tempo in 26:48 for 6:45 pace (6:52/6:49/6:40/6:27). Followed with extended cool-down
Followed with squats at gym (2x8 at 115 and 125)
Aggressive warm-up was helpful. Felt a bit tight through my hips (I blame belt-less pool-running yesterday). Also felt a bit sick to stomach before start -- something not agreeing with me, I guess.