bike 55:00 [3] 11.6 mi (4:44 / mi)
bike to and from work. Finding dirt on the ride home.
Intervals 1:10:00 [3] 8.7 mi (8:03 / mi)
15 min wu and 15 min cd.
5 X 1 mile with 1 min easy jog rest
654
657
652
648
709 (a lot of uphill)
Very pleased with this effort. This was done on roads on a gorgeous fall day!
Walking 22:00 [3] 1.5 mi (14:40 / mi)
Tm flat walking before weights