RUN (24hr lakeshore) 17:36  2.0 mi (8:48 / mi) +105ft 8:23 / mi
shoes: brooks purecadence '12
quick warm up run for spin. wish there was more time. worked with what i got on hand. 10min warm up, 7 minutes @ 7mph - 7.5mph.
CYCLING/SPIN (24hr lakeshore) 1:00:00  18.0 mi (18.0 mph)
wow, hard session with sarah, intervals, off the saddle 90% of the time. the guy next to me was groaning and making funny noises. have to get G to try her class this weekend and see if he thinks it's work for him too.