Running 40:16  7.15 km (5:38 / km) +112m 5:13 / km
easy through pyrmont trying to find some good hills for reps, to the pool
Swimming 31:50  1.4 km (2.6 kph)
with paddles every second lap. Guess i shouldn't be surprised how weak my upper body has gotten.
Running (Brick) 10:38  2.35 km (4:32 / km) +33m 4:14 / km
Run straight from the water home, at around tempo effort