Run56:43 [3] 12.19 km (4:39 / km) +139m4:24 / km ahr:151 max:177 shoes: Saucony Kinvara 11
3x (500 hard/500 easy, 1000 hard/1000 easy)
1:45 3:38 1:49 3:41 1:49 3:39
5 PM
Paddle29:13 [3] 6.15 km (4:45 / km) ahr:168 max:177
K2 with Marco, pushes hard to stay with second bunch, but I was feeling tense in the boat and started cramping in my quad. Pull off short. Hard effort still.