Running 1:00:00 [3] 7.1 mi (8:27 / mi)
Relaxed run; focus on controlled shoulder tension and midfoot strike
Biking intervals 1:10:00 [4] 22.0 mi (18.9 mph)
5' WU; ramping up to 100% FTP over 20', burst intervals: 7 x [30" @ 115% FTP, 30" off], 7 x [20" @ 150% FTP, 40" off], slow ramp down to 70%, 5' CD