Cycling 1:01:00 [3]
Work commute in by way of the aquatic center. Directly home after work.
Deep Water Running 35:00 [4]
Equivalent of a tempo workout - could/arguably should have gone longer at this intensity but this was all I managed to force myself out of bed in time for.
Running 47:44 [1]
Such a lot of warmup, cooldown and rest for so little intense activity!
Form exercises 6:54 [3]
Silly walks before hills for additional warmup.
Hills 5:00 [5]
2 sets of 10 times sprinting up a short and fairly steep hill in Rock Creek Park just west of the Taft Bridge. Each time up took 15 to 16 seconds, getting back down took about 50 seconds and I rested for not quite two minutes after descending between the two sets.
Cycling 2:20:00 [2]
Greenbelt/Bowie round trip plus home from TPSS after grocery shopping.