Running (Mixed) long 2:43:09 27.3 km (5:59 / km) +733m5:16 / km ahr:161 max:188 shoes: Inov8 Trail Talon 275 (blue)
Back on the Sydney long run wagon, with Andy, Ondrej & Keelan - nice loop of Garigal NP, with quite a few trails in the mix that were new to me, back along old favourites with the NOSH in reverse. Quickest long run I've done for a while, feeling strong on the hills after all the Victorian vert but legs starting to suffer the pace towards the end. Biggest sweatfest for a long while meant horrible chafing. Ankles and calves feeling a bit shit.
Running (Mixed)59:04 9.5 km (6:13 / km) +270m5:27 / km ahr:148 max:191 shoes: NB Vazee
Fantastic hash, one of the best I've done - lots of long on-backs plus an XL route for the fasties kept people together, plus there was plenty of stairs and trail running including a few I've not been on before. Great fun, aside from the steep downhill run after a tequila and coke stop.
10 PM
Cycling30:37 8.23 km (16.1 kph) +70m ahr:113 max:142