Going through the motions

Biked to work today. Dead legs = slow ride.

Trail Bike:
6.41 miles
40:02
9.61 mph

Weather forecast says the next three days will be over 100+ degrees. That's all the reason I need for another dreadmill run.
Twenty minute warm-up walk, 3 mile run, twenty minute cool-down walk, and stretches.

Walk:
2.19 miles
40:02
18:16 pace

Run:
3.0 miles
41:29
13:50 pace

Stretches