Cycling 2:25:00  60.0 km (2:25 / km)
North of Kanata Lakes to the Department of Defense then a tour of Kanata, some mapping and then a tour of South Kanata, and then back via Timm Rd. Tired now.
Running 30:00  5.0 km (6:00 / km)
shoes: Asics Gel-1150
Light run to warm up the legs enough to stretch.