Cycling 50:00 [3] 14.0 km (3:34 / km)
Cycled to training and back, My glutes and quads were pretty tired from s and c but was fine not too hilly between home and tring.
Running 32:00 [4] 6.2 km (5:10 / km)
Was sent on run at athletics which was odd but nevermind. I didn't feel too bad except really sore shoulders well more like muscle between shoulder blades.
Running warm up/down 25:00 [1]
Jog, drills/strides and some stretching