Cycling 42:05 [4] 12.7 mi (3:19 / mi)
I intended to do a 15.5 mile ride to train for the North East Triathlon but my route was way shorter than I thought it would be. Should have mapped it out first. Then, the best downhill section of road is being re-paved and has those horrible grooves that shook my bike so much I thought it would collapse with me on it. I had to come to a stop to settle my self down, start again and then go about 8MPH for a 2 mile stretch where I should have been going 25MPH. So, today's ride not a good gauge of time. It was a very hilly route with the Tridelphia Rd hill included.
Running 25:21 [5] 3.1 mi (8:11 / mi)
After the ride went straight into the run. 30 seconds of brisk walking at the start then started running. Felt good at start then stated to slow at the end. My time at the turn around on the out and back was 12:27 so I really slowed down on the 2nd half of the course.