7 PM
Endurance (low intensity) warm up/down (Biking) 27:28 [2]
Endurance (low intensity) warm up/down (Running) 5:48 [2]
Intervals intervals (Running) 32:04 [4]
5 x 1000m I w/400m recovery.
3:38 @ 162 / 3:17 @ 101
3:39 @ 164 / 3:17 @ 121
3:41 @ 165 / 3:33 @ 109
3:38 @ 163 / 3:42 @ 116
3:39 @ 165
Endurance (low intensity) warm up/down (Running) 7:30 [2]
Endurance (low intensity) warm up/down (Biking) 21:00 [2]