Run

• 21m 52s
• 3.02 miles
• 07m 14s /Mi

Early morning run alone. Easy run.

s1 - 7:58min
s2 - 6:44min
s3 - 7:10min

Bike

• 1h 04m 16s
• 18.42 miles
• 17.19 Mi/hr

After work ride with Armando. Supposed to be an easy ride, so decided to stand and push all the hills. Ended up playing 'Who could drop who' on the way back in. He's getting much stronger.

s1 - 27min out, 9.2miles, 20.5mph avg
s2 - 37min in, 9.2miles, 16mph avg. Hit most of the lights.

Run

• 22m 31s
• 3.02 miles
• 07m 27s /Mi

After work run alone. Decided to do intervals as this is my rest week. Nothing spectacular, just a minute easy, then a minute fast, with the last .6 miles consistent and fast. So, 8x1min w/1min r/i intervals fast with the remaining 3.5minutes fast paced.

s1 - 8:12min, walked twice for 2min
s2 - 7:39min, no walking
s3 - 6:40min, walked once for 1min, last 2mins at a 6min pace.

• Health data: Fatigue: 3 Overall Workout: 4