Running (Road) warm up/down 16:48 2.69 km (6:14 / km) +18m6:02 / km ahr:140 max:173
Running (Road) race 17:46 5.0 km (3:33 / km) +46m3:24 / km ahr:189 max:197 shoes: NB Vazee
NRG 5 km time trial along the lane cove cycleway, struggled to start but got into it chasing folk down in the middle, bit of a headwind out and clinging on in the return. Reasonable time for a starting point.
Running (Road)7:09 1.01 km (7:06 / km) +30m6:11 / km ahr:147 max:163
Cycling28:07 7.87 km (16.8 kph) +173m ahr:109 max:140