Run

• 30m
• 3.00 miles
• 10m /Mi

Dreadmill run with several fast intervals, as fast as 7:xx mpm.

Run

• 1h 10m 18s
• 7.00 miles
• 10m 02s /Mi

Bowl of cheerios about 45 min before running and NO GI issues! YEAH! Several miles around 9mpm that felt great which is excellent for 3rd run in 3 days and lack of sleep last night.

Run

• 30m
• 3.00 miles
• 10m /Mi

DREADmill run. Cranked the speed up for several intervals and even got the pace down to 7:xx for a bit.

Bike

• 20m
• 4.50 miles
• 13.50 Mi/hr

est distance based on effort as this was on the trainer.

Run

• 18m 40s
• 2.00 miles
• 09m 19s /Mi

First 1/2 mile was sub 8mpm. Backed it off from there, but that first 1/2 mile felt GREAT to be moving so quick.