5m warmup, 30min casual, 5m cool down HR during intense: 151
Could pretty feel it afterwards
recovery15:00 [0]
Doing some floss after spinning
10 AM
recovery30:00 [0]
Stretching in hot water
4 PM
running tempo 1:04:22 [4] 16.0 km (4:01 / km) ahr:161 max:183 shoes: Asics Gel Nimbus 21 2.0
16k Pace /km Avg-max hr 6easy ~4:28 150-165 6intense ~4:00 163-171 4strong ~3:25 177-183 (3:33,3:32,3:24,3:14) Got a terribly windy weather, i Was suffering, fighting against, releived When it stoped blowing for a while..