3 PM
running 15:10 [3] 2.96 km (5:07 / km) +15m 5:00 / km
ahr:150 shoes: Hoka Clifton 5
work up to goodwin for an AJ
swim 25:11 [2]
ahr:126
5 WU
10 x 1/30s off
5 CD
All I could fit in to a work break
running 8:35 [3] 1.93 km (4:27 / km) +10m 4:20 / km
ahr:148 shoes: Hoka Clifton 5
back to work - point in shin still a bit tetchy