Cycling1:02:01 25.76 km (2:24 / km) +286m2:17 / km ahr:115 max:137
First outdoor ride since the op. Went OK, can pedal effectively. Windy, but tailwind most of the way (both directions). Saw the Formule 1 magpie but he was swooping another cyclist on the other, northbound, carriageway.
Walk40:00 [2] 4.0 km (10:00 / km) shoes: ASICS Gel Nimbus 19
Aranda bushlands. Scouting the Orange 2 course - first saw Aoife at 5, I skipped 6 and then was behind her by about 100-200m from 7 to 9 then she ran away up the big hill and that was that.
Teering race 52:52*** 4.57 km (11:34 / km) +86m10:35 / km ahr:97 max:139 spiked:6/7c (injured)shoes: ASICS Gel Nimbus 19
Campbell Park, Mt Ainslie. Orange 2. Knee a lot better today than yesterday - can lift leg rather than just "dragging" it. A long way off running though.