swim 1:15:00 [3] 3.45 km (21:44 / km)
650 straight
3x100 10s
8x50
100 kick
2 of
(3x50 hard, 50 kick, 3 x 50 hard, 50 drill, 3x 50 hard, 100 kick)
500 pull with paddles
200 straight
100 breast
Run 1:20:00 [3] 14.0 km (5:43 / km)
Ran home from work via Mill Creek ravine and did a loop at leg before going under high level bridge and up gravel trail.