Running54:16 10.85 km (5:00 / km) +152m4:40 / km ahr:144 max:180 shoes: ASICS Gel Nimbus 21 (std. fit)
OUCCC - 2 x {4 x 50m hill sprints [2min], 6min hilly T}.
Not a huge warm up after cycling there, but enough. I was out late-ish last night and subsequently was a bit, but not too badly, hungover. It probably did take away from the quality a little, and I was happy to call it a day when the coach said most non-blues athletes should only do 2 sets. But I built in and worked pretty hard on the 2nd 6min, so we'll take it as work done and bank it. Most of the guys were wearing spikes so I was a bit of a punter in my fat mileage Asics, but not sure I will purchase new spikes just for training, so at the moment, these may remain.
Cycling: Commute30:00 [0]
5 PM
Running49:39 [2] 9.25 km (5:22 / km) +93m5:07 / km ahr:136 max:174 shoes: ASICS Gel Nimbus 21 (std. fit)