Spin warm up/down 15:05 [2] 7.25 km (2:05 / km)
Easy load, cadence 100+/-5
Drills (indoor track) 12:30 [1] 1.6 km (7:49 / km)
2x40 m with walk between; A skip, B skip, high knees, butt kicks, carioca, laterals, bounding, wind sprints, backward running. Getting the legs pumping for tomorrow.