Running 45:00  4.5 km (10:00 / km)
Pre-act, 6 min swim (3:04), drills, the classic, ~12 DWR, hip mobility, drills, strides, partner med ball, stretch, roll.
Got crushed on the swim but it was much better than last week lol. Got alot out of drills and felt focused on the workout, just need to push more in the beginning towards the middle. Awesome post stuff.
Running 1:01:00  13.56 km (4:30 / km)
Fun one with D-man and Dilbert. Grinding in the middle but felt pretty good by the last 15. Beginning to feel fit again.