Cycling (Primrose) 57:18  23.27 km (24.4 kph)
ahr:133 max:187 rhr:45 slept:8.5 shoes: Shimano SH-R047
Max 47.8 Ave 24.4
Did the Primrose ride but did 3 loops of the hill at quite a high intensity. 7m50, 7m50 and 8m00 for the 3 loops with about 7 min off between, riding around to the start.
Last high intensity day I think. I'm not making this up - found a 1 week 'program' to return to form after sickness. Involves high intensity stuff at the beginning and a longish ride tomorrow.