Out to cherrybrook to check out an ebay TT bike. Took bikepaths as i knew roads would be busy, but was so slow, and got absolutely stumped how to get across the M2 near cheltenham. After taking out my phone/map about 7 times, i got the shits and just bushbashed through lanecove national park, where firetrail quickly turned to a singletrack cyclocross fest. Out for way longer than expected in hot sun, without enough food or water. gotta feed better for these pre-orienteering rides.
Orienteering race (Sprint) 16:40 3.71 km (4:29 / km) +67m4:07 / km ahr:169 max:179 shoes: Adidas Adios Boost
Macquarie hospital sprint. Found this one maybe a little too easy. Only error was approaching 20, got suckered into a little building alcove a little early, losing maybe 10 seconds. Unideal route choices to 1 and 15. Speed was surprisingly ok given the exhaustion.
Running warm up/down 2:47 0.39 km (7:06 / km) ahr:134 max:142
CRASH! Riding across the iron-cove bridge, my makeshift pannier bagstrap holding my shoes must have come lose and made friends with my back wheel. Fell forward, smashing my shin into the frame, and my thumb into the ground. Will see how it feels tomorrow, but should be a real good looking bruise. Crazy the effect of adrenaline when it happened. stood leaning on the fence feeling close to throwing up for 5 mins or so. So lucky for it to happen where it did, uphill, separated from traffic... there were so many places it could have happened today which would have meant a lot worse. Scary.
Cycling2:49:22 68.42 km (24.2 kph) +795m ahr:131 max:167 shoes: Cannondale S6 Black
Fasted full eastern beaches loop solo cheated and had a mueslibar 2/3 of the way through when the short climbs and HR spikes ramped up. Felt easy on the first half, but intermittently sluggish from maroubra back north.
Strength & Conditioning (Core) 20:00 
Really nice workout 1 min each, no rest, of plank, side plank, leg raises, side leg raises, v sits, bridge, supermen, crunch, sidecrunch. 1 min rest then same again. Good value for time.
Running intervals 53:12  10.5 km (5:04 / km) +105m4:50 / km shoes: GT2000 Yellow
Interval commute, 6x1km with 2 mins rest. Came straight from a big-brekkie with anne, so was pretty close to a vom stop at a couple of stages, and legs pretty heavy. Still managed 3:35-3:50, even though theres a few stairs/road crossings on the way.
Running34:13 6.26 km (5:28 / km) +53m5:15 / km ahr:135 max:164 shoes: Kayano Gold
Fasted recovery commute with some strides at the end. Legs tight at the start but loosened up a bit. Some niggly pains at the moment. glute/hips, lower abdomen, and L fibula a bit tender, but not when running... Will stick to key sessions and v.easy runs only for a bit
Cycling (Commute) 44:13  13.38 km (18.2 kph) +204m
Strength & Conditioning (Core) 30:00 
1min each of plank, side planks, leg raises, side leg raises, pushups, single squats, calf raises, deadlifts, biceps, rows. x2
Running tempo 1:22:07 18.02 km (4:33 / km) +101m4:26 / km ahr:155 max:177 shoes: Kayano Gold
13km tempo (3:55) in the wind, plus wucd. very happy with this one. skipped SSS and left the office with backpack thinking i'll jog home and do tempo tomorrow morning, but got to pyrmont and decided to just do it. Included a nice course record on blackwattle bay! nice!
Swim strength 2x100s paddles on, 2x100s paddles off. repeat. Found that i'm generally not looking forward enough which is effecting my bow-wave, and my shoulder clearance. Also, that my hand entry is generally not wide enough. Fixing these two things made a big difference in this session, and kept around 1:40 pace.