Mon: 6m, run 9m bike
Tues: 4m run, 9m bike
Wed: 12.5m, 9m am home to work, 3.5 pm workout. 6x200. 33, 30, 30, 30, 30, 29. Felt really comfortable until the last one. Pushed hard and felt like it should have been 27-28. I'll get it next time.
Thur: 6m run, 9m bike
Fri: 0m run, 9m bike
Sun: 18m, pisgah 23k plus a little extra. oops!