Note
Waiting for Nadim to announce, in his apparent ongoing effort to mess with Spike's mind, that he ate a plateful of lard and found he'd lost weight the next morning.
Cycling 1:06:00 [3] 13.0 mi (5:05 / mi)
Running 27:20 [1]
Warmup, cooldown and rest between intervals.
Running 16:11 [5] 4.4 km (3:41 / km)
4x1100m in 3:56, 4:02, 4:06, and 4:07 with rest sliding from 1:56 between the first two to 2:19 between the last two. Apparently, I wasn't entering the workout fully rested and brimming with energy.