Trail Running54:31 [2] 10.0 km (5:27 / km) +65m5:17 / km shoes: Asics Gel Fuji Sensor
Along the spruit from Emmies to Conrad and back with Fran.
9 AM
Paddling36:00 [3] 5.0 km (8.3 kph)
Swam at the far bouy after 2 laps but a fisherman helped me get in again. Added another 3 laps. Prob last paddle before EA. Not sure of exact time but felt stronger and faster than usual.