Cycling2:25:40 50.4 km (20.8 kph) +899m ahr:121 max:146
Out to Glen Forrest where Rachel and Liam were going for a run. I thought I might pass them on the railway trail between Darlington and Glen Forrest but they hadn't got there yet due to a little detour so I went back down again to look for them. By the time I had done that I was close to 50km so looped a little more to get over.
Cycling18:14 4.57 km (15.0 kph) +139m ahr:94 max:119
5 PM
Cycling16:39 [1] 4.71 km (17.0 kph) +129m ahr:93 max:112
8 PM
Running21:03 3.2 km (6:35 / km) +63m5:59 / km ahr:110 max:120 shoes: NB More V3
Jogged to the bus stop with Rachel and Matt and caught the bus back. Heel was not too bad but felt as though it was starting to hurt a bit just before I got to the bus stop and the bus was sitting there waiting so it seemed like a good idea to get on. Need to get the recovery back on track.