11 AM
Running 17:46 1.8 mi (9:52 / mi) +77ft 9:29 / mi
ahr:120 max:133 shoes: Altra Instinct BG1
Run to gym, 24# pack
Stairmaster (Stepmill) 58:22
ahr:150 max:164 shoes: Altra Instinct BG1
24# pack
Running 17:59 1.79 mi (10:03 / mi) +6ft 10:01 / mi
ahr:134 max:142 shoes: Altra Instinct BG1
Run home from gym, 23# pack (drank a bottle of water)
Paddling/Erg 30:08 5.0 km (10.0 kph)
ahr:116 max:134 shoes: P1 kayak erg