8 miles run.
10 miles bike.
Did a fartlek workout with Keith that went great, the ran 2.5 miles with John.
The fartlek paces went from an easy 5:26 to open to 4:51. Really surprised with how good my legs felt; best they have in months. The biking is doing what I'd hoped. I have no idea how it will affect things long term, but to be honest, I really didn't care before, and after experiencing how it made my running feel today, I couldn't care less. It's just too much fun anyway.
The bike today was a stop and go 10 miles where I was mostly trying to position my new seat and shoes, as well as get the handlebars just right. Necessary stuff, but it ate up the hour I'd allotted for the ride pretty easily.
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