Run1:28:16 [3] 7.34 mi (12:02 / mi) +942ft10:43 / mi shoes: Salomon Fellraiser #3 blue M8
loop of Lewis w Erl n T. took a digger 1mi in and bashed up my L shin a bit. was supposed to have 30min fast finish but just jogged the rest. not great sleep and eating this past week and it def showed.
4 PM
Bike1:10 [3] 0.19 mi (9.8 mph) +9ft
Bike1:22 [3] 0.3 mi (13.2 mph)
Bike9 [3] 0.01 mi (4.0 mph)
Bike1:30 [3] 0.25 mi (10.0 mph) +9ft
Bike2:51 [3] 0.56 mi (11.8 mph)
Bike18 [3] 0.02 mi (4.0 mph) +12ft
Bike38 [3] 0.08 mi (7.6 mph)
Bike45:00 [3]
some other non-logged biking. good for L leg to keep swelling down.
Run58:48 [3] 6.61 mi (8:54 / mi) +347ft8:28 / mi shoes: Salomon Sense Pro 2 M8
ended up staying a bit late at work so just ran OAB on Wydown instead of planned "hilly" run at Queeny. for safety mostly and a bit of sanity. instead of the hills i descended the miles. not quite as even as desired but still dropped.
Run1:02:49 [3] 5.58 mi (11:15 / mi) +634ft10:10 / mi shoes: Salomon Sonic Pro 2 M8
forgot my headlamp at home this AM but was able to shut 'er down early at work and race out to sneak this run in on lighted city streets. 8x up southwest and then 10min hard.