STRENGTH (home) 30:00 
upper body and core workout with weights and ball
RUN (24hr metro) 27:26  3.0 mi (9:09 / mi)
shoes: zoot tt2
it took 1.5 miles to warm up but i started to feel better and better, almost my old self again, getting there. the best i've felt in over a week.
CYCLING/SPIN (24hr metro) 1:00:00  18.0 mi (18.0 mph)
we had a sub today, katie. at first i found her a little bit annoying for turning the light off completely. we were biking in the dark. but then her workout was pretty good. she redeemed herself. legs and lungs felt pretty good, almost back to normal, yes!