cycling first 50.31 minutes ofr 11.9 miles. pushed a bit splits 21:27, 20:17, 8:47.
running 6 miles in 55:26. rn half mile x 3 hard after 1 mile wamr-up, 1.5 miles recovery after first and second interval and then half miles cool down at the end. splits 9:15, 3:44, 9:55, 4:57, 3:53, 9:43, 4:58, 4:01, 5:01. ave. HR 121.
swim 9:01.
|