Training Log Archive: 970130

In the 1 days ending Jul 29, 2019:

activity

time

miles

Cycling

45:49

10.81

(14.2/h)

17.39

(22.8/h)

Running

29:56

3.0

(9:58)

4.83

(6:12)

Total

1:15:45

13.81

(5:29)

22.22

(3:25)

1:15

0:00

Cycling 45:49 [3] 17.39 km (22.8 kph) +57m

Running 29:56 [3] 4.83 km (6:12 / km)
shoes: Brooks Ghost 11

V slow intervals at Crook O Lune, getting the legs turning rather than aiming for any kind of speed.
2,4,2,4,2,4,2 [half rep rest]