running (trails/woods) 1:02:00 [3]
at mill stream, ran the loop clockwise, felt super, stomach fine, legs great, calves were fine, ran practically all out did the loop in < 30min, then up the hill on the main road, which is closed, all out effort to the top. back on the new mtn bike trail down to the bottom. +/- 6min to top at guard rail. haven't run that hard in a long long time.
cycling (indoor) 25:00 [3]
in evening, (3) 4 min intervals standing in 50x14 gear
rowing (concept II rowboat) 15:00 [3]
3600m 2:04.9/500m pace, stopped 3 times to mess w/ ipod,