Run 36:00 [3] 6.0 km (6:00 / km)
3 x (10 min run, 2 min walk)
Pace (8:56, 8:59, 9:46)
HR (152, 163, 162)
Leg was a bit tight especially for the first 10 min. The last 10 min it was about 95% normal. HR is quite high for easy effort. Some explanations: I've still got a head cold, I was warm because it was mild but very wet so I was wearing 2 t shirts and a fleece and I had a cap on, I was making a conscious effort to lift my knees a fraction higher on every stride, the last one had a hill in the middle 300m long, 8% incline
Bike turbo intervals 55:00 [5]
ahr:138 max:167
1) 10 min resistance easy R1, (G4 for all except 12)
2) 5 min increasing resistance but high cadence R4
3) 2 min recovery R1
4) 4 x 30 sec on R6, 30 sec off R1
5) 2 min recovery R1
6) 4 min standing sprint R10 hr 160
7) 2 min recovery R1
8) 6 x 1 min on R3, 30 sec off R1
9) 2 min recovery R1
10) 4 min standing sprint R10 hr155
11) 6 min recovery moderate resistance, high cadence R1
12) 5 min very easy spinning R1, G0