kayaking 1:40:00 [3] 14.0 km (7:09 / km)
well that was a toughie. 2k warm up 4 x 2.5k efforts, two of them with an occy strap around the boat to slow it down! Also had to start each effort from the beach - so standing nextto the boat. On the last effort I got cramp in my calf and hopped in and immediatley fell straight out. took a few minutes before I could trust cramp wouldn't kick in again when I got back in. I felt ok tonight but seemed to be falling off the back of the pack a lot. hmmm