8 PM
bicycling warm up/down 20:00 [1]
Running warm up/down (grass) 10:00 [1] 0.5 mi (20:00 / mi)
shoes: Blue Waffles
Running tempo (grass) 4:40 [2] 1.0 km (4:40 / km)
shoes: Blue Waffles
Running intervals (grass) 15:00 [3] 4.2 km (3:34 / km)
ahr:149 max:164 shoes: Blue Waffles
30 x 140m with 30s rest