6:15am Exercise Bike (StarTrac) 75 min, 21.94 miles; lunch Run 4 miles, 40:01
5min L8, 10 min L9, 5min L10, 2min L9
HR123/100
Power Intervals 7 x 20 High gear @ speed, RI 2:00 - L14 @ 92-96rpm, L9
HR133/120
30 min L10 (ez spin 1 min L8 every 10 min)
HR132/123
8 min cooldown L9-L8
Overall HR133/114; 657
lunch run 4 miles, 40:01
HR140/126; 401cal
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