w Jas from his house out to Avantidrome on the new concrete path. Legs pretty flag after yesterdays Mega SPin class. Plus it was hot, so this was a bit of a struggle! Fortunately found a couple of water stops to keep me going! 13km
Mega SPin Class. Supposed to be 3 hours but they cut it short by 5. I kept it pretty controlled for 1st hour and kept the resistance down on what I would normally at short class. Grunted it out hard over last hour with lots of heavy grinding. Pretty shot for the rest of the day!
did the river trail 5k circuit from near office. An adaption of it at least. Tough course with quite a bit of climb and steps. Certainly didn't feel strong and just sort of plodded along... Knee good.