Run - Treadmill (Easy Run 60') 1:00:00 [2] 6.1 mi (9:50 / mi) shoes: Noosa (1) Asics
2.6% incline.
5.8-6.1 mph., Mostly at 5.8-5.9.
5 PM
Cycling - Trainer (fluid) (Trainer ride 2) 50:00 [5] 25.51 km (1:58 / km) ahr:144 max:166 weight:169lbs
10' w.u.
10,20,30,40,50,60" w 30" rest after each at PZ6. Done in 5th gear.
2' spin
8' HZ4 increase rpm from 85-100 every 2'.
2' spin
Done in 5th gear and 4th gear.