Step into Life group (cardio max) 1:00:00 [5] 7.0 km (8:34 / km)
shoes: ASIC gel pulse 7
This session included a 6km time trial. It was quite warm, so a hard slog - 4 laps of Lake Weeroona. Actually did the 6km in 30:51, so quite hard. The extra distance was warming up, etc.
road bike 40:00 [2] 14.0 km (2:51 / km)
Set out to ride to work, leaving home at 6:10am. Got to the meting point in Kangaroo Flat, but colleague was not there. Rang and left her a message. She rang back 5 mins later and exclaimed she was still in her PJs! I rode home, having promised Neil I wouldn't ride to work alone.