run on road (jog) 25:04 [2] 4.8 km (5:13 / km) +12m5:09 / km ahr:112 max:122 shoes: Mizuno enigma5(25.5cmW)
87rpm
6 PM
bike intervals (indoors) 1:08:52 [4] ahr:126 max:163
warming up 10min (5+3+1min)85-90% between 1min rest, 2set (25sec 90-95%+ 35sec rest) 11set (5+3+1min)85-90% between 1min rest, 1set cooling down 10min felt tired so I couldn't up my heart rate enough