Note
Unsure on time because i went to the shop when i got there
Cycling 1:20:00 [3] 12.0 km (6:40 / km)
I rode 12 km to the other side of town and back to the homemakers centre to buy some cricket and tennis balls. Probably a 4 on the way there and 3 on the way back because i was getting tired
Running intervals 10:00 [5] 1.2 km (8:20 / km)
I ran 3x400m , at the oval as hard as i could , stopping for 20 seconds at the end of each time.
Running warm up/down 1:00:00 [3] 3.8 km (15:47 / km)
Warm up i walked down to the cricket nets and bowled for half an hour and then jogged 800m
Warm down I jogged 1.5km home