Long overdue massage last night by Kevin M left me in a weakened state this morning. Intention was to assess the form after a much needed hip realignment.

Though the quads were tired, I felt better the longer I went. Right ITB has been accumulating stiffness over a few months. Ended up plodding along suburban streets for 90 min with a turnaround point at Cooks .River in Hurlstone Park. Lost my bearings.

18km in 90 min (5 min/km ave page). 

With some hesitation I returned to Leichardt Pool mid afternoon. 1.5km in 31 min, largely thinking (but perhaps not actioning) about various technical pointers. Struggled with the cold wind upon exit. It's the worst part.