7 PM
Endurance (low intensity) warm up/down (Biking) 25:20 [2]
Endurance (low intensity) warm up/down (Running) 10:00 [2]
Intervals intervals (Running) 45:05 [4]
4 x (200/200/400 R w/full recovery)
0:40 @ 159 / 3:23 @ 108
0:39 @ 160 / 2:42 @ 109
1:19 @ 169 / 4:12 @ 127
0:41 @ 163 / 2:18 @ 121
0:39 @ 161 / 2:25 @ 110
1:21 @ 170 / 4:18 @ 117
0:39 @ 162 / 2:40 @ 113
0:38 @ 163 / 3:12 @ 106
1:21 @ 173 / 4:19 @ 118
0:41 @ 160 / 2:23 @ 110
0:41 @ 162 / 2:35 @ 105
1:21 @ 172
Endurance (low intensity) warm up/down (Running) 5:00 [2]
Endurance (low intensity) warm up/down (Biking) 23:08 [2]