Run

• 45m 31s
• 4.00 miles
• 11m 22s /Mi

paces:
3x 1 min: 8:11, 8:58, 8:53
5x 3 min: 10:01, 10:36, 10:14, 9:55, 9:53

Bike

• 45m
• 10.89 miles
• 14.52 Mi/hr

intervals on the trainer.

Run

• 15m
• 1.42 miles
• 10m 33s /Mi

new shoes. felt like I was flying. best brick run yet.

Bike

• 1h 00m
• -----
• -----

easy hour on the trainer

Run

• 1h 14m 57s
• 6.20 miles
• 12m 05s /Mi

granite street loop plus some extra. no bathroom stop this week.

Bike

• 1h 30m
• 19.50 miles
• 13.00 Mi/hr

somewhat easy on the trainer. didn't have the focus for the workout I was supposed to do, pretty brain dead.