Run30:02  5.15 km (5:50 / km) +92m5:21 / km shoes: Cascadia
Running in the "heat of the day". Squeezed this one in between races on the swimming program. Nice gap between events, made a little more complex given I was partly responsible for Lily as well as Aoife.
MTB39:09  8.74 km (13.4 kph) +87m shoes: Sidi MTB
Squeezed a quick lap of Bruce Ridge with Nat before coffee, athletics and swimming. Very impressed we made it for coffee - enabled by Nat turning up early and some good track selections so that we got a fun and decent ride and did not spend overly long doing it :). 2b10 got extra gold stars for serving us well before 8 too.
Run33:04  5.01 km (6:36 / km) +78m6:07 / km shoes: Cascadia
Didn't;t feel like doing the usual so made up a single track route. Good fun but probably not a brilliant idea with a sore hip. Made it through fine. Great morning out.
Cycling20:30  9.34 km (27.3 kph) +63m shoes: Sidi Road
To work. Nice tailwind. Eoin took bike to Lonsdale St Cyclery for a service (only people with a slot). They did an excellent job!
Cycling24:52  7.85 km (18.9 kph) +137m shoes: Sidi Road
Home. Not nice headwind. Was not as bad a expected. Was supposedly WNW 41km/h but was reasonably protected by trees along the lake shore and Aranda Hill up Caswell Drive. Not game to risk the Kangaroo Paddocks tonight :)