Bike Ride with the Group, then a Run

Today:
Bike ride:
Distance: 15.55 km in 65 minutes
Run:
Distance: 9.5 km
Time: 51' 19"
Rate: 5' 22" per km
Weather: sunny, temp 23 degrees, humidity 45%, wind calm
Week: 69.85 km
Feb: 242.6 km
Year: 763.65 km

The guys from work have changed the mountain bike riding day to Wednesday, so I had the chance and went along for the ride. Some are just getting back into the exercise bit after school holidays, so we went at an easy pace, but there were a couple of hills, and some dirt.
Up Athllon Dr to the ACT Environment depot, over Farrer ridge to Yamba Dr, down towards Erindale and back to work. Really nice ride, good fun listening to the cursing from a couple about how difficult it is. The ones complaining go to the gym, push the weights about, pose in the mirror, think they are great, but can't ride 1 km on the bike with 27 gears and not let all and around know they don't like hills.
Got back to work, still had plenty of usable time so went for a run. Just down by the river, made it to the beach at Pine Is so stood in the water for 15 minutes to help the legs continue to recover and then back to work.