cycle (fartlek) 2:00:00 [5] 37.0 mi (3:15 / mi)
Weather wouldn't decide what it was doing, it was hot but all forcasts said heavy rain... which eventually came but fortunately i opted for indoors at the gym. Kept a tempo of 30KPH which came down a bit by the end but for every 5 mins, 30 seconds was hard effort (35-37KPH) - not max effort, but by the end i was almost crying haha.
The distance I'm not positive as the machine has a time out of 40 mins so it was 3 sessions, one after the other (no rest). Heart rate maxed at about 177 and maintained about 155-160 for most of the session.
Considering legs were quite tired it was a good session -should do at least one a week of these