Running10:37  1.79 km (5:55 / km) ahr:155 max:164
Running20:20 4.73 km (4:18 / km) ahr:172 max:195
DR 5x4min (2min) on the green. Took it a notch down from usual interval effort as it’s been a while since i’ve ran fast/hard. Aimed to just keep the same effort and pace throughout all the reps. L hamstring was getting pingy on the last rep, probably from gym, so didn’t do the 6x30s. Great to catch up everyone.
Running8:40 1.38 km (6:16 / km) +15m5:56 / km ahr:170 max:189
Cycling1:02:12  21.67 km (2:52 / km) +261m2:42 / km
Recovery ride - Craiglash and brathens. Weather was absolutely stunning, barely any wind and in a t shirt! Turns out it was only 9° but felt like summer. Taking it nice and slow, never pushing as i want my leggies to be fresh for DR ints tomorrow, it’s been a while.