Did my tempo bike on the rollers this morning and it was not easy to get my HR up even though the pace was good. Ended up working from home to attend to the leak we had in the kitchen sink.

17 Mile Tempo Bike

10 Min WU

45 Min Tempo Pace
129a

5 Min CD
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Then went for an aerobic run down and around Greenlake. I am sore from yesterday's hill workout and had to push myself to keep the pace up.

5.5 Mile Run @ 52:32
133a, 155m