running35:01 [3] 7.1 km (4:56 / km) shoes: New Balance MT10
Headed out for a longer run on Constantia Main, but could still feel my quad from the fall in the marathon, so I turned down ladies Mile and headed home
9 AM
cycling30:00 [3] 15.0 km (30.0 kph)
on the indoor trainer, guessing the 15km but RPM was between 80-95