Cycling 1:10:00 [3] 23.0 km (3:03 / km)
Went out for a ride venturing down Yorktown Rd and surprised myself coming back up. The bike adjustments were great! Nothing wobbled loose! And my speed improved; seat height helped most I think (but still not confident enough to have it higher) and also decided to use highest gear and just stood up, not worrying about cadence and low gears.
Running 24:00 [3] 3.5 km (6:51 / km)
Went to the oval in the afternoon and did about 3.5Km (but didn't quite get target steps). Discovered that the edge I've been using is about 60m and that straight down the middle is about 120m. So I did 5x120m and 6x60m with a final 120m. Garmin says pace was 3:46,3:46,3:46,3:45,3:46 and then 3:51,3:41,3:25,3:48,3:38,3:32 so quite erratic on the shorter efforts (if I can believe the pace estimates) and more consistent on the longer ones. The final longer effort was 3:38 so faster than all the initial ones and just off the mean of the shorter efforts, telling me perhaps I don't know quite how fast I can run for a given distance. That may or may not be useful! Old RHS glute area a little tender (needs massage?) but everything else I was worried about was ok. Now to finish off those steps!