01/14/09 - Run and Bike

So it is full on, into training we go, so did 7.5 miles on the tread started the usual 7.5 mph (8 min miles) then stepped it up with 10 min with a 4% incline same speed then back down and finished it with 7:28 miles. Felt good not that tired but really ramped it up at the end. The bike was on the trainer and it felt much better than the spin bike, did that for a hour, watched last years Ironman got me through it since it was 20 degrees out.