Running warm up/down (Treadmill) 5:00 [3]
shoes: Solomon (grn) Trail shoes
Brick workoput at CPF
5 mins W.U. on treadmill
1:20 swim
40 mins on stationary bike
10 mins on indoor treack
Swimming 1:20:00 [3] 3.5 km (22:51 / km)
500M TT in 8:50
Stationary Bike 40:00 [3] 10.5 mi (3:49 / mi)
Switch off between slow and hard and spinning
Running (Indoor track) 10:00 [3]
shoes: Solomon (grn) Trail shoes