Two Speed Workouts

I started off the day with a 4 mile tempo run at 5:30am at the gym. Goal pace was 6:45/mile.

Mileage: 6.00
Time/Pace: 45:16/7:32
Tempo Splits: 6:43, 6:45, 6:43, 6:37
Avg HR/Max HR: 149/166

Finished off the day with some power intervals on the bike. 4x4min @ 85-90% MHR 70rpm. Didn't quite get to the prescribed HR. Good leg burn though. Got a pretty fierce calf cramp after the last interval.

Mileage: 10.31
Time/Av Sp/Max Sp: 40:01/15.5/24.2
Avg HR/Max HR: 137/159

Interval 1: 147 Avg HR (78%) /153 Max HR (81%)/ 71rpm
2: 148 (79%)/156 (83%)/71
3: 148 (79%)/157 (84%)/71
4: 149 (79%)/158 (84%)/71