Need to get back into running and I felt motivated so after a good stretch I did:
3.5 miles - .8m @6.5mph, .2m @ 4.0 mph, .8m run @ 6.8, .2m walk @ 4.5, .8m @ 7.0, .2m @ 4.0, .125 @ 8.0, .125 @ 4.5, .125 @ 9.0, .125 @ 5.0
Did this run in 33 minutes. Then did 26 minutes on the bike sets of 6 minutes easy to hard.
Got up a good sweat and felt great about this workout.
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