did the harcourt-gooseneck loop from home.. bailed on orienteering this morning as i was a bit worried about my leg, soft as, i think it would have been alright. ah welll, the ride was good
Running2:08:00 [3] 25.0 km (5:07 / km) +800m4:25 / km
long run from no. 7 res, ran up to the to of the range and did four reps from the highway to the bottom of the hill below the survey point, then back down for a lap of the lake. awesome run, made even more awesome by the new rise against album
got up early to do some terrain intervals, but it was far to dark to bother.. just went for a jog, threw in a few hill intervals to get the heart going
intervals down at no. 7 res which i was planning to do last week.
did 6x1km with 300m jog in between, first time ive done them at the res and the gravel track did feel a bit slower than asphalt, this was reflected in the times being a bit slower 3.14 - 3.20.
hope by next week i can have a crack at a full session of 8