running44:51 [3] 9.0 km (4:59 / km) shoes: Vivo Road
warmup through the subway
hills at Glendarrach, ok I was onlt jogging 150m of the hill and was stopping before the hill kicked up... really just watching the guys and looking for a little distance with a little rest inbetween
cycling21:09 [3] 7.5 km (21.3 kph) ahr:111 max:135 rhr:47
cycle to the club
running28:53 [4] 6.0 km (4:49 / km) ahr:153 max:162 rhr:47 shoes: Vivo Trail 2015
couple of laps on the track, puling a tire!
died after 2km then stopped at 4, had been running with Oloff then he stopped and I ran the last 2 with one of the track guys, a 400 / 800 runner!
no I'll run 4 km... bet he would have stopped at 1km if I didn't run a last km!
6 PM
cycling24:20 [3] 7.5 km (18.5 kph) ahr:112 max:131 rhr:47