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60mins random hill selection
10mins intervals, 2km

result;

got to do a little more today, went up to gym at around 1130am. start on the bike for 60mins, selected hill random. watching tv while cycling. watched a game of tennis, dun noe who is who la. ended the bike session, stetched.

distance 30km
calories 320
average speeds 32km/hr

decided to do a short run, despite of the limited time. interval for 6mins pace for the first 3 mins. 5.45min pace for 5mins and 5min pace for 3min.

distance 2km.
average pace 5.45 pace
time 12mins