Run (intervals) 55:43 [5] 6.25 mi (8:55 / mi) ahr:141 slept:8.0 weight:183lbs shoes: Solomon XT Wing
original plan was 4X 220, 4X 440 then 4X220 but the track was unavailable so did 8x440 on marked trail with 440 rest
didn't get time on 1st 2 440's but last 6 avg sub 1:33 (6:12/mile) with 2:30 440 rest (10 min/mile)
Road ride1:06:30 [3] 19.8 mi (3:22 / mi) slept:8.0 weight:185lbs
Planned on an easy ride but got a on a guys wheel and rode fast for the 1st 9 or so miles, then eased up and cruised the rest. Legs felt ok, but a bit tired.