Running long 2:05:12 [3] 21.18 km (5:55 / km) shoes: Asics GEL 2000 aqua
Long run early before too hot. Did arboretum loop with Kathie and al, then another loop around black mountain. Was much slower on my own! Hills felt hard today. Lovely morning.
Swimming24:00 [3] 1.0 km (24:00 / km)
1km swim at Dickson. Felt pretty tired after long run but better afterwards and it was nice on such a hot day.
Running58:57 [3] 8.77 km (6:43 / km) shoes: Asics GEL 2000 aqua
Run around Black mountain. Included a 5km "tempo" around little black mountain (5:14/km pace which I was happy with given hills). Feeling much better today.