Cycling2:51:01 [3] 72.2 km (2:22 / km) +829m2:14 / km
Bilbys ride, not the greatest weather forecast but thought it might improve - it didn't but was a good ride anyway followed by shower and then coffee and bacon
Cycling1:12:44 [3] 39.5 km (1:50 / km) +365m1:46 / km
Bilbys mugga loop, first frosty morning so had pretty much full winter gear on which means there's nowhere left to go when it gets to -6. Mixed fast/fast-medium group which gradually dropped riders around south canberra
Cycling (TMMG) 1:46:42 [3] 48.75 km (2:11 / km) +995m1:59 / km
9x pleasants dodging locked gates, dog walkers and marching troops.
6 PM
Bilbys warm up32:12 [3] 2.38 km (13:32 / km) +3m13:28 / km shoes: La Sportiva Helios
Running32:00 [3] 8.58 km (3:44 / km) shoes: La Sportiva Helios
Intervals, back to x-long on the basis that I'll probably do some kind of ultra event sometime. 8 reps of 1km interval that was actually 950m. Pretty solid pace, but did drop a bit by the end when I was running solo.
Running warm up/down 5:39 [3] 1.07 km (5:16 / km) shoes: La Sportiva Helios