11 AM
BDC warm up/down 21:22 [2] 10.02 km (28.1 kph) +100m
ahr:137 max:160 shoes: CANNONDALE System Six
BDC intervals 38:00 [5] 19.13 km (30.2 kph) +288m
shoes: CANNONDALE System Six
5x 5' Z4, 3' recupero
BDC warm up/down 22:00 [2] 8.07 km (22.0 kph) +141m
ahr:146 shoes: CANNONDALE System Six
Stretching 45:00 [0]
Stretching + esercizi