RUN (24hr metro) 25:00 [3] 2.7 mi (9:16 / mi)
tempo run - 10min warm up, 3 x (3min FAST pace and 2min SLOW). hope to do this again with more reps. this was a hard run. upper body and abs were very sore from yesterday's workout.
CYCLING/SPIN (24hr metro) 1:00:00 [3] 18.0 mi (18.0 mph)
hung in there and got it done. need to stretch, body was sore.