Bike 10.07.09

Rode 13 miles mid morning on the trail. i found it difficult to stay down in my aerobars for more than 3 miles at a time due to the shoulder strength it requires. i thought after all those "4 minute shoulders with Shannon" work outs i would have done better. time to hit the gym again. i did find more speed while being in them. going out i rode an average speed of 16-18 and on the way back i was able to push for 21-22 mph at times. after getting off the bike the sun was nice and hot and i tested out my bike legs on the run. i ran 1/2 mile and found my pace around 7:15-7:30. i wasn't able to sustain that pace, i just wanted to get a feel for it. good workout!!