My favorite spin instructor was not scheduled to teach today so I did my spin on the rollers in the AM and will get in my tempo this afternoon. I split the workout into two 15 minute sections at a harder gear that kept me at 70-75 RPM's.

13 Mile Spin (Rollers) @ 00:50:00

10 Min WU
113a, 124m

15 Min Hard
136a, 141m

5 Min Recovery
128a, 137m

15 Min Hard
139a, 145m

5 Min CD
128a, 142m

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Busy day so took the one bit of time I had and put in a quick tempo run on the treadmill. Increased the tempo distance by .5 miles and decreased the warmup by the same.

6.25 Mile Tempo Run @ 00:55:00

.5 Mile WU @ 04:47
119a, 190m

5.5 Mile 8:20 Pace @ 45:50
157a, 190m, 162e

.25 Mile Walk CD @ 04:23
126a, 165m