Running 16:21 [2] 2.73 km (5:59 / km) +5m 5:56 / km
warm up along the beach :)
Running 26:00 [4] 4.6 km (5:39 / km)
Starting an attempt at intervals.. 3 x 1km, 8 x 10s along the prom, shock to the system!
Running 14:31 [2] 2.52 km (5:46 / km) +16m 5:35 / km
Cycling 34:49 [2] 11.45 km (3:02 / km) +148m 2:51 / km
To my grandma's for tea and cake :) then back via gilfach and round the little ring :)