7 PM
Endurance (low intensity) warm up/down (Biking) 26:40 [2]
Endurance (low intensity) warm up/down (Running) 4:45 [2]
Intervals intervals (Running) 25:15 [4]
4 x 1000m I w/400m recovery
3:31 @ 158 / 3:49 @ 111
3:24 @ 162 / 3:58 @ 104
3:23 @ 164 / 3:49 @ 109
3:21 @ 165
Endurance (low intensity) warm up/down (Running) 7:27 [2]
Endurance (low intensity) warm up/down (Biking) 22:41 [2]