I'd be careful... swimming and then going that hard at 11:00 AM will almost certainly be detrimental to your upcoming week...

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@floathammerholdon | @partners_in_tri

It doesn't sound like he will be going that hard "1.5 minutes slower than his 5k pace". I would personally swim in the AM, mostly because I will get leg cramps if I swim after a decent run. Moreover, I usually feel more like I have better workouts the days where i swim in the morning. It could serve as a good warmup to your running activities.

I don't know what the rest of your week looks like, but with regards to Cloy's comment, if you are now running the 5k portion of the 90 minutes at a 6-8 instead of 4-6, then just keep it in mind during the week. I don't think it will effect your other workouts dramatically, but again, I don't know what kind of shape you are in and what your workouts are.

Thanks to both. I won't be going that hard with the run tomorrow, I was going to go much harder but daughter asked that I run with her.

As for the rest of the week, effort varies depending on the day.

Monday - Rest
Tuesday - Bike/Swim
Wednesday - Run
Thursday - Brick
Friday - Bike/Swim
Saturday - Bike/recovery run
Sunday - long run/swim

I'm in base shape... in the groove but still about 7-10 lbs away from race weight.

Tuesday and Wednesday are usually hard effort days, I may dial it back depending on how I feel after tomorrow.