Almost made 10km in my run this morning. Almost! Felt quite good, with no achilles troubles or major leg fatigue towards the end. HR was in a good place and the nasal breathing was not too difficult (this is the longest I have exercised with continuous nasal breathing). Felt like going faster, however I tried to settle into an easy rhythm and focussed on my technique.

Recovery/lower aerobic intensity for the spin, trying to keep the HR below 160BPM. Evening cycle felt pretty good. Cadence spot on between 90-95RPM with the HR very stable in a lower aerobic zone. Quads a little fatigued but came good throughout the workout. Nothing too intense so they did not get stressed out that much.

TRAINING:

AM: 40min run (9.8km). Avg HR 153BPM. Avg Pace 4:09/km. Nasal breathing all. (8/10)

AM: 40min spin. Avg HR 141BPM. (7/10)

PM: 1h 30min cycle (wind trainer). Avg HR 140BPM. Included 2x 15min nasal breathing efforts. (8.5/10)