Running1:03:39 13.15 km (4:51 / km) +190m4:31 / km ahr:149 max:178
Messed up slightly by doing a bit much in the past few days to do 20k today so I settled for 20 minutes of tempo instead, and then 5 x ~20s hill sprints afterwards. All ok but could tell I've not run fast much in a while, legs getting a bit tight. 3:45s for the tempo.
5 PM
Cycling44:00 [2]
Standard 15k, +300m. Was on the tail of a professional looking guy with a fancy bike down Scout Rd and decided to have some fun up the bottom section of Cragg, always fun when you look like a punter, still with the carrier rack on the back of my bike. Overtook at the start and got some power on, and when he re-overtook his glance at my feet to check that yes I was wearing vomeros made my day. Put in an effort and stayed close for 2mins but sadly couldn't muster enough power to complete the fun before I trundled off home.