jog/walk 22:33 [3] 3.0 km (7:31 / km)
ahr:146 max:188
HR data seems wonky!
However I had a major breakthrough this morning, running didn't feel awful for the first time ever!! First km all jog, 6:49, 2nd km 300m walk, 7:20 for my fastest ever 3km (last km all walking).
On 1st Feb this will be increased to all 3km involving jogging.
paddle (downwind woohoo!) 37:08 [3] 6.42 km (5:47 / km)
Awesome downwind with Grant and new guys Paul and Jeff. 5:33 was my slowest downwind km and 5:18 my fastest (3:41 fastest speed) - I felt really good out there although I got swamped a couple times trying to look for Grant who decided swimming might be a better way to get up the coast.
Bring on Saturday, although I heard there is a 2km flat water bit at the end, yuck.