Running warm up/down 19:20 [3] 4.0 km (4:50 / km) shoes: Asics DS Trainer 21
Running intervals 29:00 [5] 7.0 km (4:09 / km) shoes: Asics DS Trainer 21
Bilby Tri Ints, yet another sweatfest
6*1km with a 200m float
Didn't feel fast, and times would suggest that, but perceived effort was high, so that's the main thing