Stop by the gym before going back home from work. Did a 5KM run followed by a 10KM cycling on the stationary bike.
Checkout my run summary below :
Speed against time
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjNGUgyc2BOUcxYBflUDgsVr2VORVKTI8OvfEu1vJLr4LxreZOCfUjPrau8FFtUZOUT9k3blonqUUvitgRilfxGLiiXcJbh5LqQTWHcp5aLrntcjM3elB1aX90_awH7-nMX-ni-v8XEq_gF/s200/25July2007_Nike_iPod_Run_1747.jpg)
11km/h for 28 - 29 minutes
9km/h for 29 - 30 minutes
11km/h for 30 - 31 minutes
9km/h for 31 - 32 minutes
11km/h for 32 - 32.35 minutes
Distance : 5.0 KM
Time : 32.35 minutes
Inclination : 1.0
Calories burn : 407
+ 5 minutes cool down period, see picture
After the run, did 10KM cycling at 23:53 minutes at an average speed of 25km/h.
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtTnSMS0wWOfp-AZnW8h8uEkrboyDM8I4piCEoHjyuM_7LqScZrr21PsntvS32yMYp85dPG3LjLESh3yy_xBweniG7y8ZeHdB9IzRP45_8uWcwcg99tc-MB3Bb72p3P0clOwQcb9VLIrGr/s400/25July2007_Cycling_1817.jpg)
Labels: Cycling, Exercise, Nike+iPod Run, Running
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