| Distance: | 13.02 km |
| Time: | 1:09:49 |
| Avg Pace: | 5:21 min/km |
| Elevation Gain: | 201 m |
| Avg HR: | 148 (80%) |
| Max HR: | 168 (91%) |
followed by
10 x 100m Strides
http://connect.garmin.com/activity/161944765
PM:
12km Cycle
http://connect.garmin.com/activity/162046942
| Distance: | 12.08 km |
| Time: | 28:30 |
| Avg Speed: | 25.4 km/h |
| Elevation Gain: | 161 m |
Got some new foot cage things for the pedals and some ergo handlebar extension things which means I can get slightly more speed. Have to work harder though as well.
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