cycling 1:00:00 [3] 14.5 mi (4:08 / mi)
warm up/ 6x5min. @ 90% 2 min recov. / cool down
hard work, feels like i've been battling some little bug.
Running 41:00 [3] 5.0 mi (8:12 / mi)
shoes: saucony ride
a mellow loop house around carkeek a bit then back home
didn't feel warmed up until it was time to hang it up.