AM - Ran with Cathy for an easy 6 miler. We paced just under a 9:30... I brought her along to slow me down, but the poor old girl was tired herself. She worked hard to keep that pace. Then we did 50 minutes of P90X legs & Back... no abripper since I did that last night.
PM - Multi Brick Workout - Spin bike and treadmill
Warm-up: bike 5 min, run 5 min easy (9:27) 0.53 mile
10 min bike, 5 min run harder (8:30) 0.59 mile
15 min bike, 5 min run harder (7:40) 0.65 mile
10 min bike, 5 min run harder (6:40) 0.75 mile
cool down with additional 3 min run (9:00) 0.33 mile
10 min bike easy spin
Total bike = 50:00 min (17 miles) (20 mph ave)
Total run = 23:00 min (2.85 miles) (8:05 ave) | 