Biking 20:00 [2]
cycling too and from choices, where I bought some stuff for dinner and had lunch.
Running warm up/down 40:00 [2]
shoes: Mizuno nirvana road runner
30 mins warm up - felt a big sluggish, but had a drink of water so then the tummy felt a bit better, then managed to kick the sluggishness out of my legs;)
10 mins of warm down - including running through the ever present large puddle.
Intervals 21:30 [5]
shoes: Mizuno nirvana road runner
~570 metre intervals times 10
2:07 I (ran a slightly shorter way)
1:30 R
2:07 I
1:31 R
2:12 I
1:43 R
2:12 I
1:32 R
2:11 I
1:29 R
2:09 I
1:31 R
2:10 I
1:35 R
2:08 I
1:25 R
2:09 I
2:03 R
2:09 I
Plyometrics 5:00 [1]
some stretching and plyometrics and end of run.
Running 14:00 [1]
rest in between intervals