I did a double training day – don’t know why, but I did. I started out in the gym with a not so easy session: 5km on the C2 (in 20:28) followed by 37 minutes on teh spinning bike. Done as follows: 5 min w/u, 2 x (3 min mod-hard, 2min steady), 5 min mod hard, 2 min steady, 9 mins mod-hard. Sauna, lunch, work.
In the evening I hit the streets for a M-Paced run. 55 minutes, 12,6km, 151 av. HR, av. Pace 4:20/km – very happy with that.