Cycling 30:00 [1]
shoes: Clips
Running warm up/down 30:00 [1] 4.5 km (6:40 / km)
shoes: Asics Gel-1150
Running intervals (Hills) 29:30 [3] 6.7 km (4:24 / km) +204m 3:49 / km
shoes: Asics Gel-1150
17 X 400m loop on 12m hill in 30 min.
Running intervals (Sprints) 5:15 [3] 0.8 km (6:34 / km) +50m 5:00 / km
shoes: Asics Gel-1150
Specs are approximate on this one. Beep test style sprints up and down small incline.