Running race 28:47 [4] 5.0 km (5:45 / km)
shoes: Vasque Grand Traverse #2
Lower Hutt Parkrun. Perfect day. Effort praps 3.6 but congestion in 1st 500m. Splits (they came up late) 6:27, 5:47, 5:37, 5:48, 5:08 (well that last figure is low because of the late splits). No sign of h/s issues.
Mapping 4:39:00 [1] 17.3 km (16:08 / km)
shoes: Specialised #2
Baring Head. Mostly bike. Fair bit of walking thru soft gravel beach, and pottering round the lighthouse though. And some uphill walks. H/s made itself felt (without being in any way sore, but a worry.)