Cycling intervals 1:01:04 27.75 km (2:12 / km) +63m2:11 / km ahr:112 max:153 shoes: GIANT - Defy
Loop on the bike to loosen up after the time trial yesterday. Went South and circled around Barrhaven with 8 little fartlek accelerations in the middle. Got a flat tire ~11 km from home. Grr... The one day I didn't bring a spare tire with me too.