Running warm up/down 20:00 [1] 2.3 km (8:42 / km)
shoes: Nike zoom fly (p)
Inc stretching and all that
Running intervals 29:00 [4] 7.25 km (4:00 / km)
ahr:157 max:192 shoes: Nike zoom fly (p)
Ints on an indoor track with Turun suunnistajat. Small session to get back into running in circles, haven't done it in months. 5x1000 (5 min cycle) + 1 x 500. 3:25,15,09,06,03, 1:27. Was meant to be 5 x 500m, but got the runs and felt very sick so stopped early.
Cycling warm up/down 15:35 [2] 6.5 km (25.0 kph)
Couldn't do a cool down running because stomach, so got on the bike