Workout Update Sat Aug 28

am: 1 mile jog with Sumo, then back down and ran one x 800 in 2:48 against a slight wind. jog for a total of 3 miles. 4 mile easy bike. Heading to Seoul today, then on to the DMZ in the morning for a 10K on my birthday! DMZ race I thought about a swim today but during that 800 I could feel my arms getting tight. Better to rest.