Run with dog (fartlek) 37:20  4.11 mi (9:05 / mi)
shoes: Defyance 1 #2 - work weight li
Powder mills w/10 1 minute uptempo. Actually, about as fast as one could get with Jonesy realizing the faster pace was for no real reason (e.g. a rabbit).
Used my new father's day running watch (big numbers for older eyes).
Decided not to do the 5K at frontier field - too many people, too early, too beat up from week. Also would like to get some faster workouts in, so that all the races don't end up at 6:45 pace.
Indoor bike 20:00 
weight:171lbs shoes: Bare feet
Scale all over place - 171, 170.4, 171.4, ... the 'rezero' after turning on is probably the cause, as it is extremely consistent if you don't allow it to turn off between measurements.
walk dog (.75+.75+1.75) 50:00  3.25 mi (15:23 / mi)
shoes: Defyance 1 #1 (work backup)