run warm up/down 7:54 1.56 km (5:04 / km) ahr:124 max:137 shoes: Hoka Clifton 4
run (Harriers Spalding Park) 50:42 12.03 km (4:13 / km) +23m4:10 / km ahr:161 max:184 shoes: Hoka Clifton 4
4 weeks of increased low intensity exercise has not suddenly turned me back into a sub 40 minute 10km runner. Shame. Last 4 km into a headwind was brutal.
3 PM
swim42:25 2.0 km (21:13 / km) ahr:143 max:157
Really flat ocean today. Another glorious winter afternoon.