3 PM
running 4:50 [3] 0.5 mi (9:40 / mi)
shoes: Saucony Grid Cohesion 10 Blue
Intervals 7:29 [3] 1.0 mi (7:29 / mi)
shoes: Saucony Grid Cohesion 10 Blue
4x400 on bike tail 1:55 1:48 1:52 1:54 Walk and rest 2min between. Longer rest after 1st rep.
running 16:00 [3] 1.5 mi (10:40 / mi)
shoes: Saucony Grid Cohesion 10 Blue
cool-down
walking 5:00 [3] 0.5 mi (10:00 / mi)
shoes: Saucony Grid Cohesion 10 Blue