Did a spin class/treadmill interval run brick this morning. Did not take the tension all the way up and did most of the higher RPM intervals sitting. For the run, I did 4 (1.0, .75, .5, ,25) intervals at an 8 min mile pace with .25 walk between.

Spin Warm Up @ 00:01:36
110a 121m 104e
Spin Main Set @ 00:41:31
129a 155m 139e
Spin Cool Down @ 00:01:12
133a 136m 136e

Transition @ 00:02:45

Run @ 00:31:46
142a 163m 155e