Running 42:00  8.0 km (5:15 / km) +100m 4:56 / km
shoes: Adidas Supernova Glide boost
Easy run to the sea, in the sun! Luxury to be out in the sunshine and running. Calves both felt a bit grumpy, but think they're just tight from the race.
swimming (Sea) 15:00 
Long swim today! Not sure how long but I reckon 10-15 mins actual swimming for sure. Mike stayed in longer so I ran up and down the beach then went in a second time - sooooo much fun, so sunny and almost warm! Apparenlty it was 5 degrees (the water).