Run 45:30 [3] 5.27 mi (8:38 / mi)
From the office before clocking in, gate-to-gate on the dam. Still pretty windy so took i out very easy knowing I'd have to work coming back into the headwind. Prescription was 45 mins spilt as 161-164, 164-167. I capped at 168 by mistake - right on the edge of 8:00 pace at 168 HR with the headwind.
Walked to start, then jogged an built the effort the whole way.
Road Bike (Trainer TT) 1:00:00 [3]
2 x 16 over/under work PT in the office.
W/U:
10 mins easy
M/S:
2 x 16 threshold with 30 sec bursts every 4 mins
8 min recovery between
C/D:
10 mins easy
270 on the bursts and 215 between. Goal was 250 (193-204HR) and 192 (171MHR).