6 AM
Running warm up/down 9:10 1.62 km (5:39 / km)
ahr:128 max:133 shoes: Asics Gel-DS Trainer 18
Running intervals 33:36 7.22 km (4:39 / km) +25m 4:34 / km
ahr:151 max:179 shoes: Asics Gel-DS Trainer 18
Running warm up/down 9:50 1.75 km (5:38 / km) +3m 5:35 / km
ahr:131 max:138 shoes: Asics Gel-DS Trainer 18
Cycling 29:55 12.77 km (25.6 kph) +24m
ahr:140 max:158 shoes: Exustar E-SR540