total running time 45:00. plan was 3 x 1/2 mile hard with warm-up x 1 mile and recovery x 1 mile in between. splits 9:33, 3:49, 9:21, 3:47, 9:20, 3:59, 5:10. average HR 123. 72 degrees at the start of the run- it felt so good!!
total bike time 40:06. average speed 13.5 mph average HR 114
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