7.30am Road Bike Ride 44:38, 12.26 miles; 10 min break; Run 1:47:50, 9.71 miles
4 Glen Arbor/Willowspring laps
2.95 mile splits- ?, 10.28, 10.41, 10.14,
HR ave 129; 460 cal
Zone 4- 8.57, 3- 27.48, 2- 5.03
Run 6 x 1 mile at marathon pace + warmup & cooldown
1.52 warmup
6 x 1 mile repeats at marathon pace, .18 walk/3:30-4:00 walk between;
1.1 mile cooldown
HR max 170, ave 123; 1034 cal
9.20 - HR max 144, ave 131
9.07 - 145, 135
9.13 - 144, 135
909 - 145, 135
903 - 145, 133
904 -170?, 136
Yesterday, Friday - day off
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