total running time 45:24. plan was warm-up 1 miles then alternate 0.25 hard and 0.25 recovery. At the 3.5 mile mark I stertched for 25-30 second. At 5.25 miles I recovered for half a mile adn then tried to do the last 0.25 hard but only managed about 9:10 pace. the run affected the bike too. splits 9:09, 8:46, 8:59, 9:09, 9:21.
total bike time 29:36. 5 mile split 23:42. average speed 12.6 mph.
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