RUN (24hr metro) 33:00 [3] 3.66 mi (9:01 / mi) +193ft 8:35 / mi
shoes: brooks adrenaline
intervals - started slow and easy to warm up, 10min @ 6mph and 5min @ 6.5mph, then 3 sets of 4min @ 7.3mph, with 2min @ 6.5mph rest, ended with 2min cool down. felt good. interval was getting a bit easier every week.
CYCLING/SPIN (24hr metro) 1:00:00 [3] 18.0 mi (18.0 mph)
intervals. bike was wobbly and hrm didn't work. otherwise, good session with brenda. very strange, lots of boys in the house today.