Commute (Ride to/from Combe Dingle) 30:00 [3] 10.0 km (3:00 / km) +200m 2:44 / km
Average there. Good back and got onto the tail of a pretty fast roadie on the way up Parry's Lane.
Running intervals (B&W Reps) 21:45 [4] 4.0 mi (5:26 / mi)
4 by a mile round West Dene which was a nice change. 5.26, 5.21, 5.19, 5.39. Was about as good as could be expected.