STRENGTH (24hr metro) 15:00 
upper body workout with weights
CYCLING/SPIN (24hr metro) 1:00:00  18.0 mi (18.0 mph)
didn't sweat all that much today, need to up it next time. worked on intervals.
RUN (the Y) 20:00  2.21 mi (9:03 / mi)
shoes: Salomon XA Pro 3D Ultra
crazy day, realized i left the shuffle at the gym earlier today *sigh*. headed over to the backbay after work for a run but forgot the garmin. got there too late and it was dark. went over to the Y to use the tready. started with a 5min walk, ran for 20min, and walked for another 10min after. there was no pain in the left knee but it felt like i was dragging the leg along. i couldn't control it very well, was not able to lift it up, very weird feeling. took it easy and stopped after 20min. time recorded does not include walks.
STRETCH (the Y) 15:00 
stretched legs after run