This weekend will be my biggest volume since Muskoka, nothing too intense but a good number of miles in the legs. Because of that, today was just a quick short run to shake out the legs. Felt good, should be a fine few days of training.
Run: 4 miles @ 7.6 mph + 4 strides
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The more I run, the more I enjoy volume (although, at my level "big volume" = 12-15k right now... I'm raising distance very slowly and so far it's paying off with injury-freeness).
This is kind of what I've learned so far in how to improve in each sport:
Swim- learn technique, then short hard distances as part of a long workout
Bike- big volume days, short hard days, work the entire range. For tris, lots of zone 3-4 work pays off
Run- In order: consistency, frequency, volume, intensity. You can get very fast without EVER running fast.
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