Road Biking (Commute) 46:25 [3] 17.6 km (22.8 kph) +140m shoes: Specialized Pro Carbon Road
5 PM
Road Biking (Commute) 21:15 [3] 9.5 km (26.8 kph) +30m shoes: Specialized Pro Carbon Road
Cross Trainer1:00:00 [3]
3x11mins: l16 @ 18kph spiced up with 1min @ 20kph every 3mins and last 2mins in final set at 22 & 24kph. HR not working on first set 160a/172m 168a/185m (175m before the last 2mins)
Road Biking (Commute) 5:01 [3] 1.3 km (15.5 kph) +20m shoes: Specialized Pro Carbon Road