6 Mile Run/ Bike Intervals

Morning Workout:
Run
Mileage: 6.00
Time/Pace: 52:16/8:42
Splits:8:39, 8:48, 8:45, 8:46, 8:44, 8:32
Avg HR: 140
Elevation Gain: 46 ft
T/W: 68, sunny

Afternoon Workout:
Bike Intervals: warm up, 3 minutes at all out pace, 1 minute easy spinning (6x), cool down

Interval/Mileage/Sp/HR

1) 1.21/24.2/136
2) 1.19/23.8/142
3) 1.15/23.0/144
4) 1.21/24.1/145
5) 1.19/23.7/144
6) 1.18/23.5/144

Totals
Mileage: 17.82
Time/Avg Sp/Top Sp: 58:45/18.2/28/4
Elevation Gain: 191 ft
Avg HR: 125
T/W: 75, sunny