Bike (cycle to oval) 15:00 [3] 4.4 km (3:25 / km) +50m 3:14 / km
Bike (cycle home) 15:00 [3] 5.1 km (2:56 / km) +54m 2:48 / km
Running (warm up) 10:00 [3] 0.8 km (12:30 / km) +30m 10:32 / km
shoes: asics nimbus 19
Running (3 sets of 3x 200m) 29:16 [3] 3.4 km (8:36 / km) +20m 8:22 / km
shoes: asics nimbus 19