Roadie (train wreck) 21:00 [4] 10.0 km (2:06 / km)
shoes: Mongoose Roadie
Was so proud of myself for getting out of bed when i really didn't want to, and started out quite well. Smallish group today. Made it almost to the end of challenger when i got a flat. Thought, ah well i'll fix it, then meet them in Mosman Park. Took a while to fix, due to no tyre levers and general incompetence. Also took the time to patch the biggish hole in the tyre so my new tube wouldn't blow too. Made it 2min down the road before the new tube blew. Through a different biggish hole. Stupid road bikes.
Roadie (limp) 20:00 [2] 6.0 km (3:20 / km)
shoes: Mongoose Roadie
Wandered slowly along the beach path and up the boulevard, bouncing on my poor battered rims
Run (trot) 10:00 [2] 2.0 km (5:00 / km)
shoes: Socks (no toes)
Got tired of cringing with every bump so i jogged the last bit from durston home.
MTB (commute) 33:00 [4] 13.0 km (2:32 / km)
shoes: Crusty Malvern Star
Was running late by this stage and had some frustration to vent so rode hard hard to work. Even passed a couple of roadies, and scored one repass. Ha. Also ran into bea and andrew which was nice, she is newly back on the bike and should be running again in 3 weeks.
Note
Positives for the day: at least i don't feel guilty for staying in bed (because I didn't). Haggles got breakfast 20min earlier than he would have. And I managed to stay quite cheerful and didn't develop a paranoid complex until much later, when the dog headbutted me.
MTB (ego massage) 35:00 [4] 13.0 km (2:42 / km)
shoes: Crusty Malvern Star
How many points for being TOLD OFF for drafting off a pair of roadies in US postal gear and matching bikes, while keeping up with them on a creaking 10y'o mtb with 2.3in knobblies and flat pedals?? I think at least 50. Plus i am claiming a bonus 10 for every time they turned around to check if i was still there, after i dropped obediently back 3 bike-lengths and sat there for another 2km until they turned off. Ha. Next time i shall wear baggy shorts and a full-face helmet. Admittedly i slowed down a LOT after they disappeared and couldn't breathe for a while, but don't tell them that.
Run intervals 36:00 [5] 6.0 km (6:00 / km)
shoes: Retro green Asics
6x 1km leaving on 6min (with partial recovery - apparently had too little recovery but, really, it was worth it to finish sooner)
4.32 (started out trying to keep up with Brian)
4.38
4.42 (started getting tired here)
4.37 (first pushed to catch and pass Steve, then thought Brian was passing me, so pushed some more. Then it turned out to be John, who is allowed to pass, but motivated me to try and keep up)
4.36 (didn't want john to think i only run fast when he is there so i pushed hard again)
4.29 (last one!)
Really happy with that run, especially given that i didn't feel great at the beginning!
Run warm up/down 20:00 [2] 3.0 km (6:40 / km)
Warmup, cool down, run throughs and recoveries
Note
15 min on the foam roller, again with only tom cruise for motivation. Logic says it will hurt less if i keep doing it.