Cycling (home-Carleton) 22:45 [2] 10.8 km (2:06 / km)
shoes: GIANT - Defy
Cycling (Carleton - home) 29:00 [1] 12.1 km (2:24 / km)
shoes: GIANT - Defy
took a long route home to avoid a traffic light. Unfortunately I spent half of the ride caught in traffic because hogsback and Riverside don't have bike lanes or shoulders and it was the middle of rush hour.
Running warm up/down (warm up and stretch) 15:00 [1]
shoes: Newbalance 767
ran for almost 15 min and stretched my ankles out repeatedly and very severly. I haven't been stretching them properly in almost a week and it turns out that's a very bad plan. They got very painful very quickly during my warm up jog.
Running hills (5*2*mooney's bay) 20:00 [3]
shoes: Newbalance 767
ran 5 loops of the following:
* up the hill at the steepest part
* down the hill right beside the steep part
* back up the steep part
* down and around the far side of the hill by the road
times were roughly
0:21, 0:45, 0:21, 3:00
so a total of almost 4:30 per loop
Running warm up/down (Cool down) 25:00 [1]
shoes: Newbalance 767
ran back to Carleton the long way via Vincent Massey and over the Bronson bridge.