Tuesday - Run and Bike Just neeed to swim and I'll be a Budding Triathlete

Unexpectedly got to do rather more exercise that I thought I would today.
The run early this afternoon was arranged - run to bike shop so that a friend could drop off his bike for it to be serviced - and then run gently back to his house!!
He hasn't run for absolutely ages and so we took it really easy.. and it was really enjoyable!!!!
Bike man said the bike would be ready later in the afternoon, which was a bonus..
So ran quite hard out - and easy back - numbers are here:

Distance:- 5 Miles
Pace:- 7:51 min/mile (~7 m/m out and 8:40 back)

Mile	1	2	3	4	5	Total
Pace	7:04	6:57	7:51	8:42	8:39	7:51
Time	7:04	14:02	21:53	30:36	39:16	39:36

The shop was at exactly 2½ miles.
So 2½ miles were at about 7 mi/mile pace - and 2½ miles were at about 8:40 pace

A good short work out for both of us I think!!!!

Then in the evening - A bike ride along the same route that I ran last Wednesday - borrowed newly serviced bike for this as I don't have one of my own here!!!
I had forgotten how much I enjoy cycling - this was a great reminder of it - 14 ½ miles of road, path and trail, with two friends too...

Excellent!!

Here are those numbers!!!!

Distance:- 14½ Miles
Time:- 69:24
Pace:- 4:46 min/mile
Speed:- 12.6 mph

Mile	Pace mi/mile	Speed mph	Time
1	4:09	14.4	4:09
2	4:42	12.7	8:52
3	5:06	11.8	13:58
4	5:16	11.4	19:14
5	4:34	13.1	23:49
6	5:04	11.8	28:54
7	5:01	12.0	33:55
8	4:50	12.4	38:45
9	4:44	12.7	43:30
10	4:59	12.0	48:29
11	5:05	11.8	53:35
12	5:02	11.9	58:37
13	4:22	13.7	62:59
14	4:15	14.1	67:15
14.5	4:00	15.0	69:24