1hour run with 4x3min at 10km pace on 90sec recovery.
The cycle was a shock;
1. It took all day to reassemble the bike. Threading gear and break cables into the frame and hoping the come out of a tiny hole tested the patience.
2. The stem I put on was too long. every time I turned right the back brake would be applied. This took a lot of messing around.
3. The cycle itself - meant to incorporate 12x30secx110rpm on 2min. However the wind was so strong I couldn't get out of the easiest gear (60rpm). So just for the time really.
Did the run on the treadmill as don't know my way around where we are staying yet. - this was good, except sitting on the plane for 20hours has taken its toll.
I'm having trouble staying awake so i'm going to bed. Night, night.... (it's 8pm)