RUN (24hr metro) 30:00 [3] 3.42 mi (8:46 / mi) +180ft 8:21 / mi
shoes: brooks purecadence '12
tempo run: 10min warm up, then 20min @ 7.0mph, steady increase to 7.5mph for the last 5min. legs & lungs felt good. need to up this a little for next week session
CYCLING/SPIN (24hr metro) 1:00:00 [3] 18.0 mi (18.0 mph)
weight:106lbs
intervals: put in work today, high gears & RPM
SWIM (24hr lakeshore) 26:00 [3] 0.68 mi (38:15 / mi)
weight:105lbs
did not take in enough calories between run-spin-swim. faded fast during swim.
4x50 drills
100
200, 300 paddles
200, 100
--- stayed in the pool for another 30min to take underwater footage of G with gopro.