Running hills 30:00 [4] 3.0 mi (10:00 / mi)
Hill repeats at tempo, slow recovery jog down. At the top, 30" of plyometric skipping/bounding. Tough run.
Biking intervals 1:00:00 [4] 20.0 mi (20.0 mph)
On the CT: 3' WU, then 20 x [1' @ 300w, 2' @ 100w]. Easy CD.
Running 28:00 [3] 3.6 mi (7:47 / mi)
shoes: Asics DS Trainer 15
Quick run after dinner. I like running at this time, around 7:30-8:00ish.