After a morning baking doing some abseiling at pulpit rock, getting a bit more rope time and pointers from Nicole & Ellen, took Nicole out on the MTB to return the favour. Did the Oaks after a swim and lunch trip to Crayfish pool which was a delight as ever, had it to ourselves compared to the masses of folk at jellybean. The Oaks was near empty too, which was good for going over things (and I went over things in an example of how to go over the handlebars, thankfully in comedy slow speed fashion) and repeating fun sections.
3 PM
Hiking30:00 [3] 2.0 km (15:00 / km) +170m10:32 / km shoes: Salomon XA Pro 3D GTX
Terrible night's sleep getting eaten by mossies, woke up before 6 to go to NRG, feeling pretty rotten, but figured it was just lack of sleep - two mouthfuls of toast came straight back with everything else in my stomach so I crawled back to bed instead. Not fun.
Running (Mixed) hills 1:05:59 12.15 km (5:26 / km) +455m4:35 / km ahr:152 max:190 shoes: NB Zante (blue)
Cruise round half of NRG hills (well, the bulk of the hills, missed the streets section at the end) - sticking mainly to grass verges of which there's a lot round that way.
7 PM
Cycling23:34 7.48 km (19.0 kph) +93m ahr:107 max:148 shoes: Kona Jake the Snake '14