4 PM
Cycling warm up/down 28:33 6.89 km (14.5 kph) +168m
ahr:124 max:150
Running intervals 29:29 5.96 km (4:57 / km) +12m 4:54 / km
ahr:143 max:160 shoes: Nike Free 5.0+
4x 1600 m with 3 min rest
Cycling warm up/down 14:44 4.04 km (16.5 kph) +21m
ahr:107 max:142