Sunday 9th November

AM
Ride 3 hours 90 plus km's ave 30km/h plus. HR Ave 130 (Forgot to start Garmin until 25m in)

PM
Run 40 minutes
9km (From work with Backpack), 4:27/km. Pretty smashed and tough run traffic, windy, hot



James ditched me this morning, after his celebrations from his time the night before Im ok with it. So I went out riding on a nice morning leaving home at 5am. Rode out down through Manly, part way to West Head and back through Akuna Bay. Ended up racing a few guys. They were going slower than me, I caught them, they latched on and raced, I raced back, we didnt talk, I dropped them, they caught back up, we talked! Pretty standard tactics really, I would have talked to them from the start but all ended ok. Only abused once.