Swim at Ponds Forge. Drills and then a solid effort 400, 300, 200. Still slow but faster in the 25m pool (lots of wall push offs...)
5 PM
Jogging warm up/down 8:08 [3] 1.58 km (5:09 / km)
Running tempo 23:28 [4] 5.7 km (4:07 / km) +23m4:02 / km ahr:164 max:173
Tempo with Charlotte (more than half quite a long way behind her actually) around Attercliffe area. Started a bit too fast and decided 4.10 was a more comfortable pace.
Jogging warm up/down 18:53 [3] 3.64 km (5:11 / km) +91m4:37 / km