7 PM
Endurance (low intensity) warm up/down (Biking) 27:19 [2]
Endurance (low intensity) warm up/down (Running) 5:00 [2]
Intervals intervals (Running) 24:24 [4]
4 x 400 R w/full recovery + 1000 T.
1:24 @ 169 / 4:33 @ 112
1:21 @ 172 / 4:35 @ 107
1:21 @ 177 / 4:59 @ 107
1:25 @ 170 / 4:55 @ 105
4:24 @ 165
Endurance (low intensity) warm up/down (Running) 10:00 [2]