One hour of spinning and other stuff at the end (squats, planks, push-ups), sweat fest. Lots of quad work, great class put on by Nancy who does massage therapy as well as biking, running, and teaching this spin class. The class was filled with other runners - I think there was only one non-runner there (a neighbor of mine who I had not officially met until today). I sweat a lot in that class, but I forgot to bring a towel today, fortunately, one of my running buddies, Beka, had an extra one which I will wash and return to her tomorrow when I see her at Longleaf.
After I got back home, I went out for a 3 mile run (about 8:24 pace, no garmin just ran over a known distance)
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