Pre act, 6 min swim and kick, drills, 2x (90sec down to 15 sec by 15 sec) hard running a's, deep water run, then hip mobility, drills, strides, partner med ball and stretching.
3 PM
Running1:00:00 [3] 13.33 km (4:30 / km)
60 minute bop solo bop, was a bit stiff, then stretching.