Run

1m w/up 3m brisk 1m w/down

average pace = 7.38 - 6.33 - 7.57

Total time = 35.15

Bike

2 x 18 mile efforts

1st one was 53.55 mins, average pace = 20.2mph

2nd one was 1hr 00mins 58 secs, average pave = 17.8mph

Chesterfield Spire 10miles

went to a wedding reception with Alcia night before and drank, bad mistake, total time = 1.09.56, avergae pace = 6.56/mi, total ascent = 1314ft

Run

12.46 miles, time = 1.39.02, average pace = 7.56/mi

Total Ascent = 1995ft

Run

5 miles, time = 36.40, average pace = 7.20/mi

Total Ascent = 845ft

Run

6.81 miles, time = 55.36, average pace = 8.09/mi

Total Ascent =1452ft

Run

5 miles, time = 39.09, average pace = 7.49/mi

Total Ascent = 882ft