rowing machine 10:00 [3] 2.3 km (4:21 / km)
paved running warm up/down 18:00 [2] 1.5 mi (12:00 / mi)
shoes: Brooks OC
Over to Stoney Lea and back with Sam.
paved running 14:21 [5] 3.5 km (4:06 / km)
ahr:148 max:155 shoes: Brooks OC
3 x 1160m or so around Stoney Lea.