5 a side football

40 mins constant

Run

6.21 miles

Total time = 46.31, Average pace = 7.29/mile

Bike

65m in 3hrs 50mins

Run

10 miles

Total time = 1.15.54

Average Pace = 7.35/mile

total ascent = 1148ft

Run

1m w/up 3m brisk 1m w/down

average pace = 7.38 - 6.33 - 7.57

Total time = 35.15