Aunt Betty on a cold, breezy morning. Started slow, expecially up MacFarland and 7 Bridges, and felt a little dizzy halfway through, but finished OK. Averaged 8:22s, < 8:10s for last 4 miles.
30 minute challenge w/ 2500m rowing in 10:35 and 6.5k biking in 12:00, plus bench press and plank shoulder taps. Then 4 mile run w Shannon after work, going slow on the plowed snowy roads.