Jumped on the wind trainer early on to knock out an equivalent of 30km. Felt fresh and energised after it. Nothing high intensity, just base work.

Probably ran a little too hard in the evening run. HR indicates that I should have gone slower, however I find my HR is generally higher during evening sessions (perhaps influenced by the 40min of light spin work preceding the run).

TRAINING:

AM: 1h cycle (wind trainer). Avg HR 141BPM. Included 2x 15min nasal breathing efforts. (8.5/10)

PM: 40min spin. Avg HR 117BPM.

PM: 15min run (3.8k). Avg HR 157BPM. Avg Pace 3:58/km. Nasal breathing all. (7/10)