Triathlon training last night. 3 runs: 5.29km at 5'53"/km as a warmup, then a fast 1km - 1.02km in 4'19" (4'18" pace, but mainly downhill), and then 2.19km in 5'44" pace back to the pool.
Swim was 500m warmup, 500m in 50m sprints, 150 m in 25m sprints, 250 m in 50m sprints, then a 750m - total 2.15km in the hour
Consequently, today is a day off and I'm knackered
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