road bike2:00:00  43.0 km (2:47 / km) slept:7.0 weight:68kg
leisurely morning cottha/half river loop with will and olly. 13:20 up cootha is pretty poor but I'm carrying a few kilos more than a year ago and don't have many mms on the legs. will have to try to improve that.
Running31:00  6.0 km (5:10 / km) shoes: Mizuno Waverider 14
Arvo run with Brookey after work. Around the river to Nudgee Junior College, bikeway to moggil rd then weaved back home through the old neighbourhood. Finished off with a tempo effort around the park. Felt good to run fast