Very early morning run. 3 surges at a tempo pace, up black mtn up aranda hill and up mt painter - about 30min in total. felt very heavy legged and slow.
Cotter Urriarra with the cinnamon boys. First ride since capital punishment back in may and it felt hard. Great morning for a ride though. Cowie got swooped so spring must be here.
Lunchtime Gossan Hill intervals with Tom W and Grant M. Best session i have done for a while (ever?) even though i didnt feel as good as last week. 3.25, 3.25, 3.25, 3.24, starting each interval on 5min.