Swimming 1:15:00 [3] 4.1 km (18:18 / km)
41 x 100m - 3 warm-ups and 4 cool downs... the rest with paddles/pb - fast 1:35 but most around 1:40
Running 30:00 [2] 6.1 km (4:55 / km)
ahr:138
Easy Z2 run after work...got dark very fast so had to escape the trails and hit the roads for the last 4km...