Hiking3:45:00 [3] 19.5 km (11:32 / km) +900m9:23 / km
Beautiful day at Waimea Canyon. Hiked down the Nualolo which was very slick and wet until part way down when it became absolutely spectacular. The took the closed Nualolo cliffs which was fine. And the climbed up the Awaawapuhi trail back to the road. This trail was much nicer than if we had climbed back up to original trail we came down on. But the scenery overall was better on the first trail. Then ran down the road (getting weird looks along the way) 1.5 miles back to the car.
3 x (200 m swim + 100 m kick)
2 x 150 m IM
2 x 200 m easy
50 m drill
2 x 200 m mod
50 m drill
2 x 200 m fast
100 m easy
4 x 100 m kick (25 fast, 50 fast, 75 fast, 100 fast)
150 m easy (skull, drill, swim)