Running 18:30 [5] 2.0 mi (9:15 / mi)
Intervals. Two minute warm-up run, then 11 intervals of 30 second sprint and 60 second walk.
Cycling 43:00 [3] 10.3 mi (4:10 / mi)
Cycle to work. I'm going to try to start riding in to work again on a regular basis. I'll need to start much earlier because it's an extra 3.2 miles and the shower facility is about a 5 minute walk from the office. So, that's about 25 minutes extra time need to commute now. But, it should be worth it to get back into shape. My training ranking has dropped like a rock since I stopped riding to work. Plus I'll save on gas, which can add up quickly at $4.15 a gallon!
Cycling 51:00 [3] 10.9 mi (4:41 / mi)
Bike home from work. Nice cool day with temperature only in 70s. Great ride!
Weights 45:00 [3]
Upper body weight training.