Swim 24:00 [3] 1.0 km (24:00 / km)
Just swam, time a bit rushed, and arms a bit sore from yesterdays weights
Run 1:09:00 [3] 11.0 km (6:16 / km)
ahr:144 max:164
Great weather, ran along LLangollen canal and then a bit of a track up a hill, then back along the A5/Dee to the car. Nice way to break up the journey home from work.