15-30-45-100-115-130-115-100-45-30-15, w 15 s off in between.
3 sets.
Cycling50:00 [3]
Rest of the ride, includes warm up, c/d and time inbetween intervals.
Running1:05:00 [3]
After the ride I went out for a run along the waterfront. The weather was great for the run, hip was sore at some points, and definitely sore afterwards. Good to get a longer session in though.