Running (Mixed)1:38:00 12.64 km (7:45 / km) +314m6:54 / km ahr:144 max:174 shoes: NB FF880 (blue)
Chilled Spit to Freshwater via Grotto Point, and through the streets in manly to avoid the esplanade crowds. S to M pretty busy, but I don't think I'd have been going much faster given the heat anyway. Freshie was a suitably refreshing swim at the end though. 40.19pp/km