run hills 1:20:00  13.0 km (6:09 / km)
Not a stellar day for my health. Got myself sleeping in until 9:30 so can't sleep at night. Anyhoo, took 2 gravol to sleep last night and had cramps from food yesterday (it was a rest day).
Planned to run 20 kms up the mtn. It's 36 degrees here and close. Part way up the mtn I decided to do 17 and then had to turn around at the 6.5 km mark. Just too crampy and no energy. Need to swim and run tomorrow so can't tire myself out. A bike ride with the beavers tonight too so must get better fast.
bike hills 1:09:12  30.0 km (2:18 / km)
On the bike with Cricket and Valley girl. Since we didn't have Newbie with us we coached Valley girl. I realized quickly that no one had taught her about the big sprocket and changing gears. I rode ahead or behind her all but climbing hills so I could get her to follow my cadence and change gears when I did. It was a solid ride and we kept the pace at about 30 kms/hr. Our max was 56.8 kms/hr. Some awesome hills. It was a really fun ride.