the day started with some speed with with Kim. we did 5 laps around the 0.8k trail at Kenny's pond. part of the plan for Kim is to increase speed for the next 5k run in Sept.
then it was my turn for speed work as i had an excellent 3.8k run in exactly 18 minutes around the trail at quidi vidi lake. i also had a visit with the infamous Barry the Goose, who continues to hang out at the lake with all the ducks..
then i ran downtown and back to meet some friends for lunch, then had a fairly good 46 minute swim. 20k of running and 2.15k swim in total.
likely to be busy tomorrow with a run with Kim and a run to Mount Pearl and back.