30mile bike ride - Crystal Palace, Elmer's End, West Wickham, Layham's Lane, Beddlestead, Tatsfield, Cudham, Knockholt, Downe, Keston, West Wickham, Elmer's End, Crystal Palace.
Level 2/3 ave hr - 126bpm
Half hour run
Level 2/3 ave hr - 150bpm
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