Running40:23 9.04 km (4:28 / km) +99m4:14 / km ahr:117 max:137
Running1:04:33 16.4 km (3:56 / km) +41m3:53 / km ahr:132 max:177
Stomach feeling a bit meh so rather than anything too strenuous I just did a fartlek of 10 x 200 on/200 float on the grass track.
~12.50 of hard running. Watch thinks 4.3km but I think that's a bit optimistic. Track is a touch long but I don't think 30m..