6 PM
Cycling warm up/down 10:00 [1] 1.5 mi (6:40 / mi)
Cardio circuit, part 1
Road running 17:30 [2]
ahr:140 max:155 shoes: Jalas2
2M on the dreadmill, ~9:07/8:15
Cycling 10:00 [1] 1.5 mi (6:40 / mi)
Solved an acrostic while idly spinning. Moved the fan first. Phew.
Road running hills 16:00 [3] 1.5 mi (10:40 / mi)
ahr:149 max:162 shoes: BA11
Hill-like training: 7.0% grade at speed varying to keep my HR in [140,160].
for 1 mile. 11:35.
Then, fast(er) half mile @ 2% (normal) grade @ 7.5mph 4:02.