gym/ run at lunch

Bob: gym in the morning - 10 min cardio/ 15 min lifting.
Ran 4.5 miles at lunch, 42:41, 9:28 min/ mile, heart rate 124 bpm average, but mostly 140~145 range after the warm up.
I figured out I can hit lap on the HR monitor and get better HR data. In hindsight, it would have been nice to get another garmin forerunner305 instead of the forerunner205....but I didnt think we would be relying on the HR to set running pace so much.