Planned 9km recovery with Renee on the usual route down to Hickson Wharves. Spent half the run hearing about her rookie tactical errors from a weekend bike race.

R's lesson learnt is - when your team mate tries to attack, don't follow and drag the peleton along. Even I know that from watching The Tour.... no doubt she'll improve with experience.

I cut it short on the return at CQ. 9km covered at 5:20 min/km. Feel OK but no better than yesterday.