Ride/Run & Run Alert - Saturday 15th & Sunday 16th November

SATURDAY 15th

Ride
Destination: The Dam - coffee shop via Perez climb up/down
Distance: 120k.
Meet point: Country Heights 6:45am then Ulu Langat traffic lights (nr police station)7:15am.
Difficulty: Flatish with 9k hill timetrial
Intensity: Easy out and then moderate pace.

Run
Location: Country Heights midday ish - straight after ride
Distance: 8.8k (40 minutes)
Difficulty: Rolling Hills, intervals
Intensity: Moderate

SUNDAY 2nd

Run
Location: Bukit Aman Car Park to Sri Hartamas 6:15am
Distance: 21k
Difficulty: Rolling Hills
Intensity: Easy out, moderate back.