Bike: 30 minutes/Random 15-20 (half and half)/4.6 miles Run: 7 miles (2 miles @ 8:34, 3 miles @ 7:09, 1 mile @ 8:34, 1 mile @ 6:53) ST: upper body/ma * The time I spent with Jake and Andrea last night must have had some speed diffusion type of effect on me because the 7:09 miles didn't feel nearly as difficult as I was expecting. As we all know speed would obviously diffuse from the higher concentrated areas to the lower concentration portions. Sorry Jake and Andrea if you felt your speed being usurped (but you had excess to spare and I have quite the ways to go). :) :) :)
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