Running 1:00:00 [2] 6.72 mi (8:56 / mi)
shoes: Asics DS Trainer 14
Very easy run on the treadmill at the PC, and kept HR very low
Swimming 40:00 [4] 1.8 km (22:13 / km)
Usual WU, then 3x 500s alternating 100 easy, 100 hard. Then 3 x 100 all out (but trying to hold the same for all 3), which went 1:26, 1:29, 1:28. All in all, not bad for me.