Reformer 40 each on 3 springs; 200 hundreds; arms 40 on 2; legs on 2; single legs 25 on 1.75; VMOs on 3.5. Normal mat session 4x40, magic circle, toe taps all on 3kg. Hammies 30 heels; 15 toes with bridge. ITB roller.
5 PM
Teering race (Sydney Summer Series) 44:09 6.91 km (6:23 / km) +215m5:32 / km ahr:133 max:152 shoes: Asics GT 2000
Sirius Cove, Mosman. Terrible route choice. Very hilly and suffered needlessly on the hills.
MTB41:57 9.43 km (4:27 / km) +64m4:18 / km ahr:95 max:133
Narrabeen Loop with the O'Dowds
5 PM
Teering race (Sprint Series) 19:29*** 3.55 km (5:30 / km) +52m5:07 / km ahr:146 max:162 spiked:14/19c weight:75.4kg shoes: Asics GT 2000
Mort Bay Dock, Birchgrove. Ran pretty well. Lost a bit of time at 13 as the printed number obscured an impassable wall.
The splits tell a slightly different story. Sluggish start and very few top-10 splits, but consistent enough to get 10th.
Note: as well as the non-transparent course overprint the other silly thing was the use of oversize A4 paper - when the black outline around the map was A4 size!