Paddling (Gero) 1:00:35 8.08 km (8.0 kph) +6m ahr:127 max:138 shoes: Bashed up SRS
Cruisey paddle to start getting some k's into the arms.
Bit of fun paddling with the kids afterwards and letting the niece and nephew have a go as well ... and swimming after the nephew to help him get back on.
Running (Short and easy) 30:22 5.48 km (5:32 / km) +42m5:20 / km ahr:156 max:170 shoes: Adidas Supernova Glide 5M Blac
Calf has still been sore since Wednesday nights run, so just did a short easy to test it out. Still sore but not too bad. Went past a sea eagle sitting on a little sand dune on the way out and still there on the way back.