total running time 39:46. plan was 10 minute pace and keep HR low as long as possible. splits 10:06, 10:07, 9:50, 9:43. ave HR 114.
total bike time 20:32. 5 mile split 20:06. the 26 seconds. ave HR 107.
15 squats, 20 lunges, cross overs right and left, 20 back extenders. the cross overs are left leg over right followed by a slide step and then repeat the length of our long hall in the house the back the other way with right leg over left followed by a slide step. In 1 week of adding this to the other things my extreme leg soreness is almost gone. I AM SO EXCITED ABOUT THIS!!
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