Swimming (Hallam Swimming) 55:00 [4] 2.9 km (18:58 / km)
4x150 (100free, 50IM), 6x50 (start, turn, finish), 10x200 (odds free, evens back, IM, kick, IM, free. Some rapid fresher decided to get in my lane so shortened some to 150 when he lapped me.
6 PM
Running (Tri club grass) 33:06 [5] 7.6 km (4:21 / km) shoes: Saucony Cortana 4
5x4 mins on grass with a bit of a hill. Paces 3:22, 32, 27, 39, 31. Felt very good considering I still had a cold.