Cycling2:20:02 66.17 km (28.4 kph) +199m ahr:127 max:144
Freeway South, Roe Hwy, Tonkin Hwy loop. Started out thinking I would go for a longer easier ride today but I ended up pushing the pace a bit heading south on the Freeway path. Kept expecting the next footbridge to be the one I had to cross on until I reached canning bridge and realised they must have opened the path again. Pushed the pace more on Roe Hwy and decided to keep working to 40km and then cruise the rest. Felt a lot better than I have at that stage on previous rides this way so quite enjoyed the rest of the ride.
Cycling13:38 4.65 km (20.5 kph) +83m ahr:126 max:157
Cycling12:22 4.5 km (21.8 kph) +66m ahr:107 max:125
Running27:25 5.01 km (5:28 / km) +14m5:24 / km ahr:128 max:137 shoes: NB More V3
Easy laps around the Rosalie Park ovals. First couple of minutes not bad, then left heel got quite sore and quads felt very stiff through to about 15 minutes before I started to loosen up and the pain subsided as I sped up a bit.