Running warm up/down 25:00 [3] 4.0 km (6:15 / km)
shoes: Asics Gel 2100
Warm up on the treadmill for a massage. I'd forgotten that the treadmill at work tops out at 6min/km so I had to work up the angle to 5 (deg?).
Note
Massage from the new masseuse at work. Not quite up to level of the previous one so I might have to try elsewhere. She was quite young so it's probably just a lack of experience. The previous one was a runner too, which definitely helped.
Cycling warm up/down 20:00 [2]
shoes: Asics Gel 2100
Warm up & down for intervals.
Cycling intervals 20:00 [5]
max:179 shoes: Asics Gel 2100
A Mona's Fartlek on the spinner bike at the UoC gym.
HR data for first 10 ints (avg/max):
148/165
154/173
160/173
167/174
168/176
169/175
166/173
171/176
172/177
173/179