RUN (24hr lakeshore) 30:00 [3] 3.5 mi (8:34 / mi) +184ft8:10 / mi shoes: brooks purecadence '12
intervals: 10min warm up, 2x3min @ 7.3mph w/ 2min taper, 1x3min @ 7.4mph w/ 2min taper, and 1x5min @ 7.5mph. time does not include cool down. felt soooo much better on this run than last week's.
CYCLING/SPIN (24hr lakeshore) 1:00:00 [3] 18.0 mi (18.0 mph)