Paddling1:23:06 5.65 mi (4.1 mph) ahr:156 max:179 shoes: Perception Swifty
New @ Whitethorne 2.8' Water was high and the weather was warm which meant a lot of boats. Tried to focus on some technique. Worked on keeping the paddle vertical longer while still releasing at the hip and trying to reach. Struggled to keep this up going up river but seamed a bit smoother downriver. My cadence was very slow upriver and but not so much down. Don't think that it made a difference in pace. I think it was more efficient though. I don't think I had to work quite as hard since my turnover was slower. Also it caused me to strain my hands more and had some hot spots.
4 PM
Road Running41:46 5.48 mi (7:37 / mi) +200ft7:22 / mi ahr:183 max:204 shoes: Asics GT-2000 4
Went to work on this run but not as hard as my watch said. Really pushed my pace throughout.
Left the car on campus and then ran to the Mall to meet KT. She ran back to the other car and I drove the girls home. Worked out well.
Ride home. Heavy pack. Stopped at the bank to make a quick (1 min) deposit. Met another neighbor while riding. He was on his way back from Sandy Ridge loop. Lives at the end of Norris Run. Bill Floyd.