Friday: 2 treadmill runs, 5km at c. 11.5km/hr - 5'24/km, and then 4km at 10km/hr - 6'/km
Saturday: A run around the garage: 6.38km, at 5'29" average (5'19" running pace). Very heavy legs, but then I did do 9km yesterday and have had a cold for two weeks.
Then 1km in the pool: 21'55" - not very powerful, but reasonably fishlike
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