Tuesday 30th September 2014

Cycle:
To Butter’s

Distance: 11.2km
Time: 34:12
Speed: 19.6km
Strava

Back home:

Distance: 11.5km
Time: 36:40
Speed: 18.8km
Strava

Running:

1:
To track, reasonably fast

Distance: 1.4km
Pace: 4:51/km
Strava

2:
5 x 400m fast runs (until I couldn’t breathe), 1 min recovery
Average pace: 4.15
Strava

5 minute rest

3:
Repeat of 5 x 400m fast runs, 1 min recovery
Average pace: 4.17
Strava

5 minute rest

4.
5km, wanted to do fatigued
Time: 27:28
Pace: 5:29/km
Strava

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