Running 1:09:00  9.12 km (7:34 / km)
shoes: Inov8 F-lite
Harriers: Warm up then drills followed by 2 x 2 minutes hard then 4 x 3 minutes hard. 2 minutes easy between each. At the end did 8 x 100 m on 60 s cycle, followed by a warm down and stretches warm down. The one time I looked at my watch doing the 100 m it was about 13s running fast, but not my fastest.
Felt pretty good throughout although had to stretch my hamstring early on and then just at the end my left calf started to feel a bit sore. The final 2 sprints felt pretty hard too.
Biking 9:01  3.99 km (2:16 / km)
Biking home on Ellie's bike. Raced to try be under 10 minutes, legs a little tired from running especially on the hills. Side note, her bike feels much smoother to ride.