Sunday 25th Jan - Centennial Brick

AM
92km, 2:51, HR 120 ave, ave over 33. Run 14.1km, 54 min, 3:51 ave pace. 1 lap easier, 1 lap harder.
Lap 1 = 3.75km, 15:10, 4:03/km, 139hr
Lap 2 = 3.70km, 13:42, 3:43/km, 154hr
Lap 3 = 3.68km, 14:09, 3:51/km, 151hr
Lap 4 = 2.99km, 11:12, 3:45/km, 156hr

PM
20 minute run, 4.25km, ave pace 4:45, 130HR

Much cooler conditions today and rode out from centennial with Marc to Waterfall and back before the run at centennial which was 3.5 laps.
Although I had soreness in the legs I rode well and was happy to drive the pace most of the day with some solid turns. Caught a few groups and after Marc flatted 10 minutes before Waterfall, we caught them again and Sans souci to their suprose. I, defibately riding better over the last 3 months and feeling more and more confident with the bike, the run is coming on too. Sometimes the Garmin pace doesnt update fast enough, so I was pushing pretty hard (As details above suggest)

Wanted to run again late afternoon, but knee had been aggrevated by the morning session and it was hurting me on the run so I took it easy.