Running46:07 10.02 km (4:36 / km) +75m4:26 / km ahr:151 max:173 shoes: Nike Zoom Fly
Did 654321 efforts with 90s and 60s recoveries. Didn't have time for a long run. Cold and rainy and ran along Plenty River trail and back. Got reasonable pace and enjoyed it. Coffee at 3094 at the end.
Running55:36 11.84 km (4:42 / km) +121m4:28 / km ahr:137 max:148 shoes: Pegasus 34 Black on black
Ran back into work in much brighter conditions. Lovely morning and rolled along ok. Did exercises last night for first time in a while and could feel sore glutes from them.
6 PM
Cycling41:06 12.49 km (3:17 / km) +159m3:06 / km ahr:100 max:120 shoes: Trek Domane 4.3