Time and distance a guess. With Paul, Moto, and Daisuke... started off on Marymoor, jumped on part of 7 Hills. Then did some paceline work out and back on E Lake Sammamish.
On the cross bike with Jeff and Birdy: usual route up to AA, then down Shangri La and up Deceiver, crossed Clay Pit, Mine Shaft, Bypass, and Nike. Good ride!
Running intervals 1:05:00 [4] 8.25 mi (7:53 / mi) shoes: NB 1400
Track speedwork today. Tempo laps to warm up, then 800s at 85-90% effort (6 repeats: 2:39, 2:43, 2:40, 2:39, 2:44, 2:43 ) with 800s off inbetween (offs felt to be about 8:30-8:45/mi pace), 1.5 miles easy cool down. Felt ok considering I've done no other speedwork.