A good workout this evening - I am tired out! Met up with Lauren and went to Dolores's (very good) spin class and then ran three miles on the track. I would never do that run following spinning unless I had someone else to keep me up to the mark - it is a true luxury having amiable and conversible training partners! We clocked in at 29:19, so call it 9:45 miles - not fast, but not bad at this point in the training year.
(It was 3 miles or 30 minutes, whichever came first!)