Run 12:30 [2] 2.0 km (6:15 / km)
warmup down to pool
Run tempo 7:27 [4] 2.0 km (3:44 / km)
shoes: Brooks cascadia 4
Duathlon training. 2k time trial
Swim tempo 2:04 [4] 0.1 km (20:40 / km)
Duathlon training. 100m swim time trial, was crap.
mtb/cycle tempo 1:16 [5] 1.0 km (1:16 / km)
1km cycle challenge!haha