Gym (No Limits) 1:20:00  shoes: Asics Kayano 17
15min stretching as the glutes were rock hard from yesterdays lunges with an 8 kilo weight. 8min warmup on rower before another 10min warmup on cross trainer. This was in a lead up to a 3km TT on the treadmill. Set myself a goal of getting under 12min so set the treadmill at 15mk/hr for the first 2km then upped in the last km to score a time of 11min 50.
Rest of the session was a weights and cardio set.
running (Long Run) 55:00  10.0 km (5:30 / km) ahr:172 slept:9.5 shoes: Asics Kayano 17
Convinced Dad to come down to the lake for a long run. I was still feeling this mornings effort but i wanted to tick this session off for the week. Paced him for th efirst 5km then worked my way off the front to run the second loop alone.
A few paddlers out tonight and a couple of swimmers preparing for what could only be the half ironman.