In gym at work, on treadmill: 3 x [ 2 km run, push-ups, chin-ups, dips, abs] then finished with shoulders and biceps weights. Had bad tummy ache so didn't run fast, only 13km/hr.
Mountain bike - Pipeline,Wolf's Road, Sandfly, Allens Rivulet, Pelverata and return. Mix of fire trails, gravel roads and some bitumen. Awesome ride for fitness training and for getting kms in the legs.
Fun mtb on all my fave trails, it was a mud fest!! Still feeling crappy, so didnt go too hard, although on some of the climbs my heart rate got up pretty high , unavoidable that one!