Bike warm up/down 19:30 [2] 6.17 mi (3:10 / mi)
From the top of Boxhill around the Ballbuster loop to the bottom of the hill.
Bike hills 57:35 [3] 13.76 mi (4:11 / mi) +500m 3:46 / mi
max:160
5 reps up Boxhill. With one eye on Saturday I kept this very steady and never really got to push. HR in the late 150's and mostly just pootling up in 3rd gear.