8x3min Bike Intervals and 7 Mile Run

Feeling good today. Two workouts this evening, with about 30mins of rest in between. 85 and humid, but tolerable.

Bike Intervals (3min @ max tempo, 1min easy spinning)

1) 1.19 miles/23.8 avg sp/28.8 max sp/144 avg hr/151 max hr
2) 1.27/25.5/31.5/143/147 (slight downhill)
3) 1.18/23.6/25.6/145/151
4) 1.19/23.7/25.5/146/150
5) 1.00/14.9/15.7/148/152 (uphill)
6) 1.27/25.5/27.1/144/148 (slight downhill)
7) 1.05/21.0/26.0/145/149
8) 1.23/24.6/31.1/144/148

Total Mileage: 19.48
Time/Avg Sp/Max Sp: 59:18/19.7/31.5
Avg HR: 131
Elevation Gain: 334 ft

Run

Mileage: 7.00
Time/Pace: 1:00:03/8:34
Splits: 8:38, 8:37, 8:35, 8:39, 8:37, 8:39, 8:15
Avg HR: 145
Elevation Gain: 199 ft