Running 5:00 [1] 1.0 km (5:00 / km)
jog to gym
Cycling 32:00 [3] 18.0 km (1:47 / km)
Spin at gym with 30 secs hard resistance, 30 secs fast easy spin x 15 in the middle = puddle
Running 16:00 [3] 2.7 km (5:56 / km) +150m 4:38 / km
Jog home with a 1km 'run' in the middle!