Cycling intervals (Triathlon Training (T2)) 32:00 [4] 16.6 km (31.1 kph)
slept:11.0
10mins warm up
3x5mins tempo (2mins rest)
2mins steady
T2 onto run. Pretty quick! Shoes left on bike, into no lace up trainers with helmet and glasses off in one motion :D
Running (Triathlon Training (T2)) 24:32 [4] 5.8 km (4:14 / km)
shoes: Adidas Supernova Sequence
Off bike into the run, usual route, and I was really pleased with the time. At about 2-4mins in I got really heavy legs, but managed to run it out, and felt good.