road run warm up/down 12:00 [2] 2.0 km (6:00 / km) +25m5:39 / km slept:4.5 weight:155lbs shoes: Inov8 Oroc 280
with Gaga and Andis
1 PM
◪ (Red Course) 1:00:25 [4] *** 7.0 km (8:38 / km) +305m7:05 / km spiked:11/16c shoes: Inov8 Oroc 280
3 real errors for total of 6 min (7, 8 and 14), some minor hesitation for total of less then a minute. Nice course by Jordan and Hanna at Bull Pond. I ran part of the course along side with Pete Nelson who is now teaching at WP. Andis ran it in 57 min. Gaga - 61. Hot (82+F), but manageable.
cycling tempo 1:02:14 [3] 30.5 km (2:02 / km) +315m1:56 / km slept:7.0 weight:156lbs
first real biking training in a while, just a test of biking fitness for now - 7 loops along Forest Park Lane, pushing hard at times: 8:49, 8:56, 8:53, 8:59, 8:57, 8:52, 8:45. Very humid, but cool ~ 72F