a.m. 56 mile bike. FL: 2:39:42; 212w; 80rpm (w/60min@240-280w,65-75rpm). Felt great.
lunch. 30 min run. 3.04 miles. 9:52min/mi.
p.m. 70 min run. 8.09mi. 8:39min/mi.
Quick easy spin to flush out the legs. 30min. 9.22mi. 161w. Strength (4x15 push; 3x3 pull; abs)
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