6:15am Exercise Bike(StarTrac) 75 min, 22.13 miles; lunch Run 5miles 52:12
5 min L8, L9
4 x (10 min L10, 2 min L9 @ 110-120 rpm, 3 min L9)
5 min L8
HR 121/102; 510 cal
lunch Run 5 miles, 52:12
try to keep pace 1 min or more slower than 9:30/mi
1 min walk break at 29 min
HR 143/125; 518 cal
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