RUN (24hr lakeshore) 30:00 [3] 3.25 mi (9:14 / mi) +171ft 8:48 / mi
shoes: brooks purecadence '12
warmed up 'em legs, slow and steady. calves were sore from yesterday's run in the sand.
CYCLING/SPIN (24hr lakeshore) 1:00:00 [3] 18.0 mi (18.0 mph)
spin class, long climbs today