Running (Road) warm up/down 12:31 2.6 km (4:49 / km) +40m4:28 / km ahr:142 max:161 shoes: NB Vazee
Running (Road) hills 37:01 7.85 km (4:43 / km) +405m3:45 / km ahr:174 max:191 shoes: NB Vazee
Solo NRG hills, I started late and no idea where the group were tonight, saw Nicole who started early and one other person briefly but that was it. Feeling ok, 4:26 for Ben Boyd, a few good PRs along the way on the others.
7 PM
Running (Road) warm up/down 25:38 3.6 km (7:07 / km) +107m6:12 / km ahr:134 max:167 shoes: NB Vazee
Long warm down with Nicole.
8 PM
Cycling warm up/down 24:52 7.49 km (18.1 kph) +111m ahr:106 max:145 shoes: Kona Jake the Snake '14