Cycling (Mountain) 42:50  19.91 km (2:09 / km)
Biking to work
Cycling (Mountain) 29:25  9.45 km (3:07 / km)
Office to Shaganappi and then warm down waiting for Teresa
Running 13:00 
Warm up run before intervals
Running 1:07:00 
HIll intervals and then fast run back along DFT. Felt pretty weak on first couple of hilss but got stronger. I'm sure that there is a message here, but I don't know what it is.