6 PM
Commute 14:09 [1] 4.95 km (2:51 / km) +52m 2:43 / km
ahr:103 max:125
Longcross Court to Roath Park Lake
Running 49:58 9.23 km (11.1 kph) +254m
ahr:130 max:166
Les Croupiers Hill Intervals - Lady Mary/Brandreth Road
1 warm up interval and then 7 hard intervals
1. 2:27
2. 2:24
3. 2:24
4. 2:21
5. 2:22
6. 2:20
7. 2:17
One of these was my second recorded fastest according to Strava.
Commute 15:02 [1] 5.65 km (2:40 / km) +34m 2:35 / km
ahr:115 max:136
Roath Park Lake to Whitchurch