Cycling warm up/down 21:28 8.05 km (22.5 kph) +116m ahr:121 max:155 shoes: Kona Jake the Snake '14
3 PM
Running (Mixed) tempo (Fartlek) 1:20:19 12.91 km (6:13 / km) +189m5:48 / km ahr:156 max:185 shoes: Inov8 Trail Talon 250 (grey/re
Planned to do long reps but legs were weary, so did a fartlek effort instead around the wolli creek trails, probably better than reps as was disrupted by overgrown bits of trail and my inability to stay on the main track at times. Super sweaty out there. 1.63pp/km
4 PM
Cycling33:09 9.96 km (18.0 kph) +135m ahr:108 max:132 shoes: Kona Jake the Snake '14