total running time 90:33. ran in heavier shoes. The plan was to warm up and then run steady the first 7 miles and then try to speed up the last 3. Plan was also not to work too hard. splits 9:31, 9:07, 9:08, 9:03, 9:01, 9:01, 9:02, 9:03, 8:54, 8:44. average HR 124.
total riding time 34:53. average speed 13.8 mph, average HR 104.
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