biking 1:00:00 [4] 14.0 mi (4:17 / mi)
C and O Canal, Old anglers Inn to Rileys Lock and back.
Team training and paceline practice (on gravel though)
running 1:00:00 [3] 4.0 mi (15:00 / mi)
shoes: Salomon XA pro, gray
Seneca Greenway Trail, out and back.
More Team training
paddling 4:00:00 [3] 11.0 mi (21:49 / mi)
Double kayaks, plastic/recreational rentals, from Old Anglers Inn to Fletchers boathouse. Potomac river to Little falls. One set of rapids before the Beltway swamped one kayak, mainly becuase they were too heavy for their boat (funny). We negotiated other rocks and low water without damaging or dragging our boat, thank god.
Portaged Little Falls Dam via the canal, and put in to the feeder channel.
Unknowingly ran Z-turn rapids to get back to the main channel, and they swamped again. Then and there we decided not to run Little Falls. Decided to portage up the dam to avoid walking up Z-turn rapids to get back to the feeder channel, and then portaged back to the canal, then paddled down to Fletchers, portaging all the locks. Fun.