total running time 38:21. goal was 9:40 pace but felt pretty good . splits 9:44, 9:31, 9:35, 9:31. ave HR 118.
total bike time 20:43. 5 mile split 20:13. then 29 seconds. ave HR 105.
I have been doing some core but forgot to document. 15 squats, 40 lunges, 20 back extenders. started doing cross overs... this may be the secret to getting rid of my soreness. I am cautiously optimistic.
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