Around Redwoods with Justin who was down from Christchurch. Good fun, managed to keep up and only stacked it once. Been a while since I've been out on the mountain bike.
Running33:00 6.79 km (4:52 / km) +37m4:44 / km ahr:145 max:178 rhr:30 shoes: Nike Athletics Spike
Wasn't sure whether to bother after biking, but just decided to sneak in a short speed session so I got some reps done in Bayfield park. Did 2x100, 2x200, 2x300, 2x200, 2x100. Worked relatively hard, decent speed. Not sure about the track markings but the 200's were around 31sec and the 300's around 48sec. Glad I got these done, but also probably a good idea not to have done a full blown reps session as I've been pretty tired the last few days.
Running25:43 3.89 km (6:36 / km) +156m5:30 / km ahr:139 max:161 shoes: Inov8 Terraclaw 250
Orienteering24:11 3.79 km (6:23 / km) +161m5:16 / km ahr:164 max:180 shoes: Inov8 Terraclaw 250
Summerseries 2 at Ross Creek/Redwoods. Legs didn't feel as bad as I thought they would. Cruised round at a steady pace. No real mistakes, brain just working a bit slowly after a day of procrastination at work.
Running21:01 3.85 km (5:27 / km) ahr:143 max:165 shoes: Inov8 Terraclaw 250
Back to uni.
Stretching (Foam roller) 15:00 
Reckon this is why my legs recovered well from yesterday so giving it another crack.
Running1:00:12 11.57 km (5:12 / km) +28m5:09 / km ahr:158 max:188 shoes: Inov8 f-lite 195
5x1000m, 2.30min recovery, down on the track. Nice day, maybe a bit on the hot side for a track session though. Planned on doing six, but knew legs weren't great and I really had to push to make sure the last one wasn't over 3:20. Pretty happy with how the session went, worked pretty hard, times were in the right range, not too wrecked from the weekend or driving back last night. Times:
GPS had me running more than a 1k, as min/k rates were more like 3:10 for some reason.