Running28:55 5.08 km (5:42 / km) +7m5:39 / km ahr:132 max:153
Parkrun at Cramond. We had a false start, due to someone being in the way I think. So, time should be 40 odd secs less. Still slow - slow start at the back of the field, against the wind for the 2nd half, and general decrepitude.
I have been going to the same gym for over 10 years, with the same settings for effort/speed etc loaded on my key. Unfortunately, my body hasn't quite maintained its settings. Totally failed on the cycling. Do I persist or reduce the settings??