Cycling (Spinning bike) 30:00 [3] 15.0 km (2:00 / km)
Cycling intervals (Class) 45:00 [4] 25.0 km (1:48 / km)
11 AM
Cycling (Road) 45:15 [4] 25.0 km (1:49 / km) +100m1:46 / km
Short Ford loop again. Another ten seconds off best time, would have been more if cars could go around roundabouts quicker. New wheels are going on tomorrow, it will be interesting to see what difference they make.
Running32:00 [2] 6.5 km (4:55 / km) shoes: Asics Gel Stratus 3
Warm up/cool down and recoveries.
Running hills 10:30 [5] 3.2 km (3:17 / km) +90m2:53 / km shoes: Asics Gel Stratus 3
12 x Churchill Avenue - forgot my watch so no splits. Amazing difference in two weeks, legs felt great, so really went for it and managed to stay at the front on all the reps.