Cycling30:00 [2] 10.2 km (2:56 / km) +100m2:48 / km slept:8.0 (injured)
Running (treadmill) 30:00 [3] 6.1 km (4:55 / km)
10min warm up (5:30-5:00), then 15min at 4:30 pace, and 5min warm down (5:30). supposed to run 1h progressive at 4:30-4:15 pace but the ankle is hurting and I had to quit after first 15min :(