10 mile bike ride before class.
After class I did my run. Legs took a little while to warm up and feel good.
1 mile warmup, 2 miles 30 seconds at 80% VO2 max (guessing) and 30 seconds 60% VO2 max (guessing again). Basically I went at about as hard as I could for 30 seconds and then recovered slightly slower. 1 mile cooldown. I was pretty spent after this one especially because of the bike before the run.
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