AM 40:00 spin on the bianchi. 3 x 10 minutes on saddle/ 3 minutes off saddle. 1 min easy spin at end. 52 ring entire way. Above 100 rpm on saddle/above 75 rpm off.
Then ran out in 23:20 (3.25 miles) and back in 20:17 (3.25 miles). 6.5 miles in 43:37.
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