Kayaking1:23:09 [4] 12.58 km (6:36 / km) +3m6:36 / km shoes: Hypernova
Morning kayak with Lara (who was up in Nelson on a conference). Did 9 x 1km ints. Although may have cut a couple short.
Quite hard work in the big boat on the back muscles.
6 PM
Mountain Biking1:06:51 [3] 14.65 km (13.1 kph) +587m shoes: Santa Cruz TBC
After work ride in Codgers. Quite fun. Lots of people out doing the super -d. Feeling ok.
Running12:55 [3] 2.01 km (6:25 / km) +20m6:08 / km
Warm up/cool down.
Running race 17:56 [5] 4.99 km (3:35 / km) +35m3:28 / km
Wed 5k race. 17.53 about 30 seconds quicker than last week, so reasonable improvement. Legs are still feeling tired, so I think I'm actually quicker than this. Dan still beat me by almost a min.
Wheelers Tuesday Blast road race. Bit more surgey than I was expecting. Got into he red a few times (early on), but seemed to get easier and was in the mix for the sprint.