Run

• 1h 31m 24s
• 21.17 kms
• 04m 19s /KM

Scotiabank Half.

Splits
0-3k 12:31
3-6k 12:40
6-9k 12:43
9-12k 12:46
12-15k 13:16
15-18k 13:19
18-21.1k 14:05

More details later.

Sport #1

• Massage
• 1h 00m

Sport #2

• Stretching
• 25m

Run

• 53m 06s
• 11.30 kms
• 04m 42s /KM

@ Z2

I'm tired of all this wind!

Sport

• Stretching
• 30m

Bike

• 1h 03m 21s
• 31.74 kms
• 30.05 KM/hr

@ Z2

Fun stuff!! A bit on the cool side but sunny and little or no wind. :)

Run

• 47m 08s
• 9.97 kms
• 04m 43s /KM

5x2 speed intervals
10m wu
5x(2m 5k pace, 1m ez)
Rest @ Z2

Bike

• 1h 30m 01s
• 45.00 kms
• 29.99 KM/hr

Speed 20x1
W/U 20 min.
MS 20 x 1 min. @ z5 + 2min. Rec.
Cool Down 10 min.

Intervals @ 300W

Sport

• Stretching
• 30m

Run

• 56m 06s
• 11.80 kms
• 04m 45s /KM

@ z2
focus on good posture, arm position, high heels, relaxed lower legs

That wind was NASTY!! I was struggling to keep a 5:25/k pace at times