Cycling3:13:20 [3] 89.31 km (2:10 / km) +1160m2:02 / km
Bilbys cotter-condor-uriarra, a good group with six of us doing the condor leg. Had to work hard to keep in front of Wen on the hills today. Had bacon roll after which I decided I'd earned.
Cycling1:25:58 [3] 32.46 km (2:39 / km) +338m2:31 / km
Lunch ride after sleeping through the alarm for the norman. Rode round the norman red hill loop. Ran over something that flatted both tyres so it turned into a longer lunch than expected.
Cycling1:23:18 [3] 37.62 km (2:13 / km) +282m2:08 / km
Bilbys dunlop, I'd been designated as ride sender for the day, so thought I'd better turn up. There were only 5 there and three of them bailed, so I rode round with Dion. Was reasonably warm and OK apart from the wet road. About 10km/h slower than usual this morning.
Bilbys warm up37:26 [3] 2.5 km (14:57 / km) +3m14:52 / km shoes: La Sportiva Helios
Bilbys warmup, could be a world record for length of warmup without actually doing very much
Running7:30 [3] 1.8 km (4:10 / km) shoes: La Sportiva Helios
Intervals, should have been 10x ~600 but my achilles was feeling dodgy before the start and got worse once I started doing some efforts so I pulled the pin after three and headed home to get some ice and voltaren on it.