Treadmill intervals again, speed this time. 11km/hr and then 14km/hr (except last two were 14.5 and 15). Average pace 4'37"/km, distance 2.61km
Bike time trial on the Kemnay loop - 13.75km, in 29'29", average speed 28.0 km/hr. Personal best, including Knockburn race day (although that was 27.1 and more than three times as long!
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