RUN (24hr metro) 30:00 [3] 3.4 mi (8:49 / mi) +179ft8:24 / mi shoes: brooks adrenaline
definitely felt much better than yesterday, almost back to my old self. tempo run - warm up @ 6.5mph, then 20min @ 7.0mph. 5min walk to cool down. time/distance did not include walk.
CYCLING/SPIN (24hr metro) 1:00:00 [3] 18.0 mi (18.0 mph)