Spinning warm up/down 10:00 [1]
Hotel gym first thing, 10mins on the static bike to warm up...
Running 22:00 [3] 4.75 km (4:38 / km)
shoes: new Kinvara 2016
...then just over 20mins on the treadmill, first at 8min/mile then at 7:30/mile. Plus two brief accelerations to a bit over 11mph via user error with the ‘increase speed’ button, at least I didn’t fall off as a result...