BIKE: abt 19 miles in 70 minutes. The plan called for 2x 15 min intervals at 75%, but I went out hard for 3x15mins. I hate to say I did it indoors, but there's no good way to get in 15 mins uninterrupted on city streets.
RUN: 3.3 miles in 30 mins. The first 2 miles were quicker 8:54 and 8:32, then I slowed up a long hill and tried to recover a bit. This was an evening run, pretty much near dark. Not sure the hubbie appreciated that. But the weather was too perfect to not run!
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