Paddling intervals (Ergo ) 1:03:00 10.0 km (9.5 kph)
10x4min intervals on the ergo(1min rest). Followed by 7x4min running intervals started with 12km/h @ 10% ascent. Adjusted to 11km/h for the last few.Tough session.
Löpning intervals 53:00 10.0 km (5:18 / km) shoes: Saucony Kinvara 7