Notes
1.5 mi warm up, 1 x mile @ HM pace with 2 min rest, 3 x mile @ 10k pace with 3 min rest, 2 x 1/2 mile @ 5k pace with 2 min rest, 1.5 mi cool down
a bit windy on the water but solid workout. few kinks in the legs but nothing causing too much of an issue