Cycling (Sprints) 30:00 [4] 12.0 mi (2:30 / mi)
Cadence 90+ with 30sec sprints @130-140 every mile. HR 160 - 170
Running (Tempo/Race pace) 19:41 [4] 5.0 km (3:56 / km)
1st mi @6.58 with 200m surge @6.11(6:52)
RH 177
2nd mi @6.43 with 200m surge @5:58(6:37)
HR 180
3rd mi @5:58 with 200m surge @5:12(5:42
HR 187
Final .1 mile @ 5:00
HR 197
Total 19:41
Really enjoyable workout.