Cycling 25:30 [2] 9.1 km (2:48 / km)
McDermot Ave. and Main St. and back.
Running 19:31 [4] 4.33 km (4:30 / km)
shoes: Asics Gel-Nimbus 8 2007
Running Room 20 Minute Challenge. From the Kenaston Village Running Room along Grant Ave. to the south-east edge Tuxego Golf Course. Ran with the fast group of 7, the pacer wa aiming for 8 minute miles, but we picked it up on the way back (10:10 there, 9:21 back).
Inline Skating 11:40 [1] 2.95 km (3:57 / km) +3m 3:56 / km
To the Kelvin track.
Inline Skating warm up/down 6:00 [1] 1.67 km (3:36 / km)
Warm/up and before intervals with the RSM group. 5 laps of the 333 meter track.
Inline Skating 42:12 [3] 15.65 km (2:42 / km)
With the RSM group, 3 minutes at medium speed, 3 minutes at about 80% x 5.