Very short entry today, but I might update it with some more discussion later if I have time.
10mins = 2705m / 1:50.9 / 25
4mins = 1203m / 1:39.7 / 31
4mins = 1202m / 1:39.8 / 31
4mins = 1203m / 1:39.7 / 32
4mins = 1204m / 1:39.6 / 32
10mins = 2830m / 1:46.0 / 28
The rest should have been 5mins again before the final 10mins, but I set the session up wrongly on the PM4.
Then straight onto the turbo for a fairly gentle 30min bike.
Bike = 30mins / 213watts / 10.2miles