Cycling (road) 48:50 [2] 19.5 km (24.0 kph) +120m shoes: Scott RC1
Too Westbury training and back. Westbury hill hard after a hard effort session.
19.537 00:48:50 24 02:28:28 7.8 132 -125 1.3
Running (field) 45:00 7.0 km (6:26 / km)
Westbury Training. Mikes group Intervals in the filed after a laps warm up. 1,2,3,4,4,3,2,1 rest half the previous interval. Long time since I did proper intervals ok for first half but the second half was very hard and destinctly slower. Did not do the warm down with everyone else as well knackered and had to bike home.