11/16/2013
9:45 AM
4 mi
29:20
7:20 mi
Brooks ST Racer 5 (Kona racer)
Bike/Run :
25min wup, 2x15min TT in
biggest gear on 5min rest,
cadence 40-50rpm, into 30min
run with 6x60sec mod-hard efforts
on 30sec rest