Cycling (Commute) 34:00  10.0 km (17.6 kph) +120m
To work. Felt pretty good.
Running 25:00  3.6 km (6:57 / km)
shoes: Asics DS Trainer 13
Ran pushing my bike down into the city to get a new tube after discovering a fast flat. I moved pretty quickly when I had space but pedestrian traffic in the city was awful.
Cycling (Commute) 21:00  6.3 km (18.0 kph) +45m
From the city home with a new tube. I got the guy at the shop to replace the tube and was treated to him pumping it up without the tyre seated properly so the tube did a big hernia type bulge out the side before exploding.