Cycling (Hills) 56:35 [5] 20.9 km (22.2 kph) +420m
shoes: Scott Yecora
5 hill sprints of Van der Bijl Rd with Fran. Freewheel down the hill again for recovery between intervals. The hill is 2km long with a total ascent of 84m (4.2% gradient).
Splits:
6:45 (17.8km/h)
6:56 (17.3km/h)
7:10 (16.7km/h)
6:43 (17.9km/h)
6:29 (18.5km/h) - chased a roadie down with my MTB & knobblies :-)