Cycling (Spinning) 25:00 [3] 10.0 km (2:30 / km)
Warm up/warm down for the treadmill session.
Running 30:00 [3] 7.2 km (4:10 / km)
Treadmill session working on leg turnover speed. Jog for a couple of minutes but was nicely warmed up from spinning. Did 15*1 minute at 11.5mph (3:15 min/km pace) with 30 second rest. Then ended with a short jog. Good session and felt strong throughout. Got some funny looks because I was the only one breaking a sweat on the treadmills.
S&C 25:00 [3]
Core and squat session. Hamstrings sore afterwards.