running35:00 4.2 mi (8:20 / mi) shoes: FF TrekSport
Jogging with the pup for a few minutes, then handed her off to Jer and went for a run on my own. Did about 5 minutes of warm-up, then sprinted for 2 minutes, and jogged for 1x10 repeats.
8 PM
strength/core15:00 [4]
10 x push-ups, 25 x crunches, 4 x pull-ups for 4 repetitions (4,3,2,1 on the pull-ups and alternating with chin-ups). Also did some leg-raises and planks.
Rode onto base to do another "beat the gate" ride. Cut it a little close this time, the guys closed the gate directly behind me, but the ride felt pretty good. Made it to the Beach House before turning around, about 23 minutes from the gate to the Beach House, and 21 back.