Kayaking (Hazelwood Pondage) 1:30:17 [3] 14.05 km (6:26 / km) shoes: ICON surf ski
Probably my best paddle session in a long time. Spurred on by the fact Jarad has pulled out of racing in China and the thought of paddling with Mari again was scary.
7 x 3min on 1min rest, followed by 10 x 20D/S on/off
Running intervals 52:34 9.66 km (5:27 / km) +51m5:18 / km ahr:134 max:186 shoes: Hoka Clifton 2
Intervals with Nick. Felt horrible when I got up and during warm up. But having someone to run with made the intervals 5-10 secs faster than last time even though the track was wet and sticky.