Running41:02 7.5 km (5:28 / km) +20m5:24 / km ahr:128 max:144 shoes: ASICS Kayano 20
Ardlethan State Forest (South). Stayed on tracks. L knee played up and sore after. Then I got the paper and there was a death notice for my knee doctor - Ken Crichton. Sad.
Running57:01 8.77 km (6:30 / km) +67m6:16 / km ahr:128 max:149 shoes: ASICS Kayano 20
Ardlethan State Forest. Only one track; woods mainly runnable, bit of light green, some stony parts, some low rock detail, subtle contours. Nice and warm (30 ahead of 38).
6 PM
Swimming3:56 0.31 km (12:49 / km) ahr:71 max:88
Ardlethan. This was on autopause, so changed that.
Water Running16:40 0.43 km (38:46 / km) ahr:82 max:122