Intervals 30:00 [4] 7.0 km (4:17 / km) +100m 4:00 / km
Made with Wolf Intervalls cross in the forest of Eugendorf 6 x 5 min. Was quite good to run although I did run for such a so long time never cross. Because of that I didn't run the intervalls full because I was a little bit scared that I sprain one's foot. Unfortunately I have forgotten to clear my watch so I had not enough memory. But here some facts:
1. 165/180 hr
2. 171/180 hr
3. 168/179 hr
4.........
My rest hr was not very low. But I felt very well during the breaks.
Mountainbike 25:00 [1] 14.0 mi (1:47 / mi) +120m 1:44 / mi
ahr:139 max:163
Lost and back from the training with the bike.