Canoeing long (C2 stern) 3:16:40  20.0 mi (9:50 / mi) ahr:118 max:133
With Steve from Egg Rock, up the Sudbury to Rt 27 and back again. Feeling a bit sore, generally, probably not helped by the wipeout I had running on Thursday when I slipped and crashed into a tree.....
10 mins walking, 30 mins trail running, 13 mins walking. At the start of the run my right hip was achy, left hip felt ok. During the run this swapped- right hip felt ok and left hip started to hurt. Time to get the left one looked at
With Kevin on the Charles. From dedham at Cutler, down to the arched bridge in needham and back. Back and left.shoulder/elbow tightening up toward the end - probably the result of fighting the wind a bunch