Running warm up/down (recoveries) 15:00 [2] 1.8 km (8:20 / km)
Recoveries between intervals and a little bit before and after. Afterwards went up the hill again slowly. Legs felt absolutely dead when I first started after getting off the bike.
Running hills 4:00 [4] 1.0 km (4:00 / km)
Have been getting sore from the intervals at the track, so tried to make myself hurt another way today. It worked. Went for 1min up a hill in Royal Park from the tennis courts. Had planned to do 5 (and 1 min 20s each), but felt bad in the 1st, worse in the 2nd, relatively good in the 3rd and bad in the 4th. (measured distance with bike speedo, should be about 250m each hill)
No training until at least Saturday methinks, to see if I can feel a bit less dead when running :-)