Running 1:05:00 [5] 14.4 km (4:31 / km)
Pre act, 15 WU, 20 tempo, 3 easy, 12 tempo, 15 cd. Push and sit.
Awesome, strong and fast. Pushed it hard. calves were tight, quad was still minimum.
Water running 45:00 [3] 4.5 km (10:00 / km)
45 pool, 2:15 down to 15 by 15.
average quality, stretch, ice. Good effort, sore as hell.