Running warm up/down 29:31 [3] 6.3 km (4:41 / km)
Running tempo 10:00 [5] 3.0 km (3:20 / km)
30/30 tempo to sharpen up a bit. The recoveries seemed to slow a bit but pushed through to crack 3k
Strength and Conditioning 20:00 [3]
Salvaging a core for jwoc.