Jogging59:33 [3] 10.71 km (5:34 / km) +59m5:25 / km ahr:152 max:171
Started so so sore (glutes and groin mainly) so this began as a bit of a hobble and even after I'd started to loosen up I was determined to go an aggressive recovery pace. Put my foot in a hole half way and slightly tweaked my ankle, idiot. Was very hot so my HR graph was exponential.
6 PM
Cycling1:30:10 [3] 24.18 km (16.1 kph) +191m ahr:132 max:160
On the MTB, along the single tracks near home and out to Candlebark, with Kyhil on his CX bike. Fun but slightly farcical, I got a flat, blew it up to find the leak, and it didn't? Put the tube back in but it went flat / soft twice more so had to change the tube. Then, about 5k from home, Kyhil went over a log and bent his chain ring.