cycling27:19 [3] 7.31 mi (3:44 / mi) +3m3:44 / mi shoes: Condor Fratello
road running intervals 1:11:15 9.41 mi (7:34 / mi) +1m7:34 / mi shoes: Asics GT-2170 #2
got back home too late from work to really have any enthusiasm for the street o, so just headed out and tried to put in a really good quality marathon specific intervals session. think i achieved this;
3 x 2 miles with 4 min rec.
last rep was super tough, and i couldn't hold the pace of the previous 2 reps. didn't want to break myself so just tried to stay composed and finish with good form. good to get that in the bag.