Running 55:00 [3] 10.0 km (5:30 / km) +200m 5:00 / km
ahr:130 max:147
Breitlen loops, 2x short, 2x long.
Cycling (indoor trainer) 40:00 [3] 18.3 km (2:11 / km)
ahr:126 max:148
Warm-up 10', intervals 12 x 60", recovery to HR 120 between intervals, cool-down 5'.