Swimming 30:00 [3] 1.0 km (30:00 / km)
pre-lunch session at delphi pool. 20 laps, 10 kick then another 10 to finish
Running 20:00 [3] 4.25 km (4:42 / km)
shoes: Adidas SuperNova
evening run on the treadmill. shorter, faster run but still not very impressive. along way to go to get some form back. plus ~8 mins w/up/down. slight arch rubbing again but less than last time