Biking 3:52:00 [3] 68.1 mi (17.6 mph)
Random course today: did the 7 Hills course, but then cut out the last hill (Winery) to head across the valley by Avondale; through some random neighborhoods and headed south, ended up on 202, left on E Lake Sammamish, up Inglewood, did part of the Beaver Lake Tri course into the valley, tooled around in the valley, back up Duthie, down Thompson, E Lake Sammamish, and back home. Beautiful ride and weather! 2 bottles of Infinit, 6 thermolytes, 3 Gus: about 900 calories total.
Running 1:28:00 [3] 10.6 mi (8:18 / mi)
45 minute out and back along E Lake Sammamish brick following the ride. Legs loosened up after about 5 minutes or so. Nutrition: 1 flask of Infinit, 1 flask of water with a Gu, 2 more thermolytes.