did the usual run from Richardson's to Liliokalani park. 1hr 30 minutes. actually came in at 1:34. I was in "low and slow" gear the entire way and going via my usual route along Banyan Drive I got to the corner at Suisan and the bridge. Slightly farther than I got on Wednesday doing my 1:05 partial Z4. I'd estimate I was in Z1/Z2 the entire way. My right leg is alternating between knee pain (outside lower) and muscle tightness pain (interior hamstring). Generally I attribute this to a tight t-band (is that what it's called Tammy?) that runs from the hip to the knee. more stretching may fix this.
i also swam @ Richardsons after for a few minutes to cool down. Might have swum for 20-30 minutes if I hadn't left my damn goggles in the truck and been too lazy to go get them. oh well.
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