biking (to and back to run) 1:15:00  30.0 km (2:30 / km)
biking to frank ryan park to running training. Biking back along the river bikepath (after sunset) was f***ing PIA... cars driving towards me blind me totally, my small led is good for nothing, but people coming towards me on the bike path to see me. I almost crash to 2 people walking same direction as me (cannot see anything cause car lights make it impossible). Finally there is some biker driving to other direction than me on the bike path with a monster, bad ass, astronauts can see this light from moon, i have to pull to side for a couple of seconds to recover my eyes... WAU. I make it home in one piece and put my chance to a small porsline pig... I need one of those light throwers as well, the cold war has begun. TBC
running intervals 30:00 
with OCC, monster fun to try to accelerate my lazy ass over the limits... you can always run full speed, but it does not necessarily mean fast, unfortunately present situation.