Cycling13:03 4.92 km (2:39 / km) +34m2:34 / km ahr:92 max:114 weight:76.3kg shoes: Trek Domane 4.3
Took the Trek in for service. later found out its gonna be there a while.
Running warm up/down 19:56 4.24 km (4:42 / km) +11m4:38 / km ahr:132 max:142 shoes: Nike FreeRun Distance
Running intervals 20:00 4.12 km (4:51 / km) ahr:149 max:171 shoes: Nike FreeRun Distance
Managed to get to Reid and it was on with a cooler day. 10*1min on 1min off. Took it steady for most although tried to hold off fast-finishing Pete on the last which meant there was nothing "steady" about that one. More flat out!
Running warm up/down 18:57 3.62 km (5:14 / km) ahr:133 max:140 shoes: Nike FreeRun Distance
Running long 1:18:15 16.44 km (4:46 / km) +123m4:35 / km ahr:150 max:162 weight:76.5kg shoes: Dark Blue Nike Vomero 11
Longer run in and feeling better than yesterday. Hotter though so bit drained by the end. Went over Commonwealth Ave bridge way round the lake. Nice steady pace although flagging a bit at the end with the heat.