Tried to complete this circuit in under 38 minutes which was my previous PR for this route. I did that by 3 seconds. The hills make this a tougher run than a treadmill run. Also, I was surprised at how tired my legs still were from Saturday's bike ride.

705 Calories burned.

50M @ 1.12
100M @ 2.22
150M @ 3.46
200M @ 4.49
250M @ 6.13
300M @ 7.30
250M @ 6.21
200M @ 5.18
100M @ 2.28

Walked 1/2 mile before run as a warmup and 1/2 mile after run as a cool down. Did a few strides as well during the cool down.

Got out of the garage today and did a 30 mile ride. I focused on keeping a high cadence in my big gear. I only dropped to the small gear on the front when climbing a nasty steep hill. There are several nasty steep hills on this ride, so my average is not that great, but it is the highest I have done so far for this ride. The trainer riding in the garage is really helping. I was able to maintain a good cadence for all of the ride.
This turned out to be a Zone 4 ride.

Calories burned: 1858

594 calories

Slept late and had to cut it short, so only 30'.
15' wu (the garage is cold!!)
3 x (1' hard gear 4' mid gear)

304 calories

100 2.23
100 2.26
200 4.56
200 4.43
100 2.22
50 1.04
50 0.57
50 1.02
100 2.36
100 2.28
50 1.36
100 2.25
50 1.01