Kayak intervals 45:00  7.88 km (5:43 / km)
Did 3 X 1600m using Chris H's advice from his tips at Bryson City on Sat. Went very well. Did 7:59, 8:05, and 8:11. Really suprised to get up around 8 mph well into the first rep. Didn't realize I could do that with proper form. That was a good 15" faster than normal for 1 mile.