10 AM
Fitness training warm up/down 15:00 [3]
slept:8.0
Instead on racing went to the gym... warmed up with 10 mins and cool down for 5 afters.
Fitness training tempo 25:00 [5]
Aimed to maintain 70 rpm which got hard after a while (on L16) then increased to L18 by the end. Also did odd mins without the arms which felt like running through deep heather/marsh! All in all, pretty decent.
Treadmill Running warm up/down 9:15 [2] 1.0 mi (9:15 / mi)
Easy jog on the machine after the XT... no problem with groin.