Flemington 10km. Didn't get the time I wanted really. A combination of a few things I guess, course was tougher than I expected and i probably went out a bit hard too my 5km splits were 16.37 and 17.36 (so it wasn't a well paced run by myself). Probably could have been 30secs quicker if i backed off a bit earlier on. Oh well.. Next time
Running warm up/down 45:00 [3] 10.0 km (4:30 / km)
Morning group ride around the Mt Harvey norman loop. Been a long time since I've done a group ride (only time I ride these days is commuting) so I really thought I would struggle. But it was alright even pumped out a reasonable spell on the front with big tone
intervals at the lake with the boys. 2x3km with 3mins rest in between them. hit them pretty consistently in about 9.45 and 9.48. felt good. just gotta try and hold that pace for 10km on saturday