Half an hour of easy stuff in the pool, which included a fair bit of messing around in the deep end.
Got back after work and went out for a big lap around the block. My left calf was a little stiff from last nights run, so decided to take it easy. HR varied between 160-170bpm and finished off with a quick 200m to finish.
Overall distance was 6.93km in 43m 14s (6m 14s / km) with an average HR of 164bpm. I'm definitely getting closer to that golden milestone of 6m / km for the 160bpm (or so) average HR. Obviously, for a 2hr HM, it needs to get down to 5m 40s / km, but HR shouldn't be limited then.
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