Regular river run 10km, 49min.

10km, 49min.

Smuggled Tenke into the gym (don't ask!) and then off we went for the river run. I tried to make us go slower by talking and it almost worked.

However, Tenke can talk and hold the pace on the hills. I can do neither. I was dragged up the hills and pleased I only had 25mins each way.

In the end got back a bit quicker than the outbound leg and total time was 49mins.

Felt harder than an easy run, but not quite hard enough to be a tempo.