TrailRunning long 2:15:13 17.68 km (7:39 / km) +571m6:35 / km ahr:136 max:166 shoes: Gt2000 BlackYellow
Milsons Point to Balmoral with Andy and Brooner (not Ondrej). included some serious time bushbashing and clamboring across rocks, which was fun! Felt good the whole way and enjoyed it.
12 PM
Running warm up/down 14:03 2.3 km (6:07 / km) +46m5:34 / km ahr:156 max:180 shoes: Gt2000 BlackYellow
Running tempo 58:18 13.02 km (4:29 / km) +91m4:20 / km ahr:153 max:175 shoes: Gt2000 BlackYellow
Lunch with Ondrej around Barangaroo, OperaHouse, MrsMacs. 2 km warmup then 6km tempo with Ondrej. Felt good so took the longer way home at a bit easier pace.
Running1:02:13 [3] 12.2 km (5:06 / km) +77m4:57 / km shoes: Gt2000 BlackYellow
Recovery run with Andy and Ondrej around Glebe foreshore. Nice route. Seems to be a section just over anzac bridge that could be used for lunch bike reps maybe?
4 PM
Cycling1:12:24 [3] 30.98 km (25.7 kph) +240m shoes: Specialized TriCross
CP laps on the way to randwick ritz to watch "me earl and the dying girl". Great movie, but a bit soppy.