running 12:00  2.2 km (5:27 / km)
up and back along the creek. saw a group of pretty little lorrikets and 5 big cockatoos, they were beautiful:)
calves sore, wanted to do easy so maybe i feel better this arvo...
riding 1:15:00 
out to purtills and back to have lunch w/ byan:)
running warm up/down 8:00  1.6 km (5:00 / km)
w/ kyall and byan
running hills 4:00 
short trying so stride up them...i couldnt do it so did longer harder ones..
running hills (roslin park) 5:00 
bit longer and harder. still tried to think of my form but pretty tired:(
first time ive done hills since mid 08. and calves felt OK. just tight
running warm up/down 9:00  1.6 km (5:37 / km)
to the tom flood and back. hammie bit sore but nothing byan cant fix:)