Biking 1:03:00 [4] 20.9 mi (19.9 mph)
More higher intensity (z4-ish) work in aero around Lake Sammamish. Tried the Speedfil out... worked very well! It will make nutrition for IMC much easier, I think.
Running 21:00 [4] 2.9 mi (7:14 / mi)
Quick brick after the bike.
Biking intervals 1:00:00 [3] 20.0 mi (20.0 mph)
Intervals on CT at EMC. Probably averaged out to about 70% of FTP, with 5 x [2' @ 110% FTP, 2' @ 80%] in the middle.