Cycling tempo 31:00 [4] 12.65 km (2:27 / km)
Biked to a mates house went pretty fast. Was having fun dodging the traffic.
Cycling long 45:00 [3] 14.5 km (3:06 / km)
Bike back from mates seemed a bit ahdrer than on the way and wasnt going quite as fast mainly because it is more up hill and was into the wind.
Running warm up/down 20:00 [2] 4.2 km (4:46 / km)
shoes: Saucony Progrid Omni 7
athletics at the park. a lap warm up before session tehn jogged back around the park to the cars from finishing point.
Running intervals 39:00 [4] 8.9 km (4:23 / km)
shoes: Saucony Progrid Omni 7
11minute interals with 3 mins recovery in between did three of them. feltpretty good legs were a little tired from the bike ride but was running pretty well.