Cycling48:13 20.15 km (25.1 kph) +124m ahr:132 max:162 shoes: Kona Jake the Snake '14
Quick blast to Maroubra on a haggis hunting mission. Smallest they had was 1kg so had to cart that around on my run, good training I guess...
11 AM
Running (Mixed) tempo 2:01:25 14.11 km (8:36 / km) +247m7:55 / km ahr:123 max:174 shoes: Salomon Sense Pro 3
50 mins tempo from Waterfall to Karloo pools, breaking in the new (replacement) shoes. Then the rest was hiking down to water holes and back to Heathcote after some good swimming action.