Running (P tread) 30:00 5.05 km (5:56 / km) +40m5:43 / km ahr:137
Intermediate HIIT class. 6 wu walk to jog 1-2% grade, then 8x45sec run with pyramid fast walk recoveries 1:15 -45, then 8x 30sec 1:1 recovery at fast walk (4.8mph) with run speed up to 10mph; 486/273. Avg output = 4.5W/kg.
Walking20:00 [1] 2.0 km (10:00 / km) +30m9:18 / km
Wintry walk in the woods. Very pretty snow laden trees.