strength/stretching (Dog Days) 25:00 
at SPL, led by Jay (the navy SEAL guy)
biking (stationary bike) 30:00  6.8 mi (13.6 mph)
shoes: Brooks Pureflow 5
went out to take a look at the lunar eclipse (~6:30 am), decided I didn;t want to run outside even though it was warm enough (40F) and went inside to ride the stationary bike. Varied the pace and effort - speed ups for 15 sec, then 30 sec and 60 sec on high rpms (>125), single leg spins, increased load only once. Average load: level 5.
Mileage based on the bike software. Recorded my heartrate at 199. Don;t trust any of the stats (speed, rpm, mileage).
Now taking Voltaren gel to see if that will help with the achilles/back of heel pain.