16km Aerobic Base Run + 15km Cycle

http://connect.garmin.com/activity/157985298#

Distance:	16.05 km
Time:	1:27:01
Avg Pace:	5:24 min/km
Elevation Gain:	251 m

Hamstrings are very sore post weights session - hard to stretch out. Calves a little but not as much. Really humid and overcast. Tried a few surges in the last 5k just for fun. HR monitor is playing up again - frustrating. Pretty tough run at times, fairly steep hills.

PM: 15k Cycle

http://connect.garmin.com/activity/158079479

Distance:	15.16 km
Time:	40:01
Avg Speed:	22.7 km/h
Elevation Gain:	181 m