Notes
Went for a 4-miler this afternoon which felt good. I didn't mean to go very fast but was surprised to see that I came through the first mile in about 6:25, and though I tried to keep the pace reigned in I don't think it slowed much from there. Nevertheless, I kept my cadence up and kept the run as relaxed as I could. I followed the run with 30 solid min on the bike and then about 15 min of abs.