Paddling machine 39:00 [2]
ahr:111 max:133
20 mins warm up, and then the plan was 8 x 3min on and 2 mins off, but the recovery bungee cord on the paddling machine broke after the 4th, rendering it unusable, so......
Run/Hike 35:00 [3] 3.31 mi (10:34 / mi)
ahr:125 max:157 shoes: Brooks gts 16
10 mins warm up walk
15:25 run, which was 1.91 miles
10 mins warm down walk