RUN (24hr metro) 30:00 [3] 3.54 mi (8:28 / mi)
shoes: brooks adrenaline
flat tempo run on the treadie. started with a 10min warm up @ 6.5mph, then up it for 20min @ 7.3 - 7.7mph. cool down with a walk for 5min. time/pace does not include walk.
CYCLING/SPIN (24hr metro) 1:00:00 [3] 18.0 mi (18.0 mph)
slept:8.0
intervals with brenda. felt really good today, lots of energy and strong. not sure what i did differently so i'm noting down what i ate for breakfast prior to workout.
1 gluten free bread with "Better' n Peanut Butter"
1 small glass of OJ
vitamin
3-4 spoons of steel cut oatmeal
1 cup of coffee