Biking 1:00:00 [4]
1 hour ride for study I was participating in... it was at my calculated ventilatory threshold! Quite difficult, but an interesting experience.
Running warm up/down 25:00 [3]
warm up and stretching
Intervals intervals 17:00 [5]
5 times 800 metres
Running warm up/down 20:00 [3]
warm down and squats, lunges, silly walks
Running 17:00 [2]
jog/walk in between intervals