0735 ... approx 18.5 miles at about 8:25 per mile. Not bad on an undulating course.
1430 ... 50 mins on the bike during which my LIVESTRONG wristband broke. Not sure how but I hope it's not a bad omen. I've had it about five years, that's about 12 months longer than I've been running ultras. Followed my stint on the bike with strength and conditioning exercises.
1855 ... fartlek (about 8.5 miles).
2020 ... stretching.