Cycling (Road) 30:00 [3] 4.6 km (9.2 kph) +140m
shoes: Bike
Cycled home from Orthodontist via Wadestown
Running (Intervals) 40:00 [4] 5.7 km (7:01 / km)
shoes: Bare Feet
Couldn't make Harriers today so I did my own session at Izard Park
900m warm up
600m fast, 300m recovery x 5
Another 300m recovery as a warm down