Ride & Run Alert - Sat 1st & Sun 2nd Nov 2008

SATURDAY 1st

Run
Location: Country Heights 5:00am
Distance: 8.8k
Difficulty: Rolling Hills
Intensity: Moderate

Ride
Destination: Salak.
Distance: 113k.
Meet point: Country Heights 5:40am then Mega Mall 6:30am.
Difficulty: Rolling Hills
Intensity: Easy out and then a little race pace?

Run
Location: Country Heights 10:00am ish - straight after ride
Distance: 8.8k
Difficulty: Rolling Hills
Intensity: Hard/Fast

SUNDAY 2nd

Run
Location: Bukit Aman Car Park to Sri Hartamas 6:15am
Distance: 25k
Difficulty: Rolling Hills
Intensity: Easy