7 PM
Endurance (low intensity) warm up/down (Biking) 26:20 [2]
Endurance (low intensity) warm up/down (Running) 4:58 [2]
Intervals intervals (Running) 23:10 [4]
4 x 1000m I w/400m rest.
3:32 @ 161 / 2:54 @ 119
3:29 @ 163 / 3:07 @ 117
3:29 @ 163 / 3:12 @ 114
3:29 @ 166 /
Endurance (low intensity) warm up/down (Running) 6:06 [2]
Endurance (low intensity) warm up/down (Biking) 24:52 [2]