PM - lunch run - 7 mi. slow, but, not easy in the heat - 61min. Depleted.
PM - road bike over to Mill Race Park for 1mile series race. Integrated the race in to the end of today's workout: 1,1,2,2,3,3,2,2 TH + strides + 1mile race. Workout was fartlek type workout (?): 2x(1min. TH, 1 min. rec.), 2x(2min. TH, 2min. rec.), etc. Pretty poor efforts looking back at splits. 1mile race went okay - 4:57 on a slightly short road course in downtown. GPS - 0.96 and showing about 5:12 pace. Jogged back to bike and sprinted (bike) home.
7.87 total on bike, 6 miles total run