Cycling 40:00 [3]
Home from work by way of PCRM, the Cleveland Park library and the Adams Morgan Safeway. Dirvetrain will have to be replaced as a matter of urgency but first must establish what is to be done about a frame (there's a big crack which I just noticed last week almost done removing the sleeve into which the seat post fits from the rest of the frame and I'm pretty certain that shouldn't happen under normal use but the bike is four or five years old - maybe I'll get a free or cheap replacement under warranty, maybe not, given it's aluminum so there's no endurance limit).
Running 16:31 [1]
Warmup/cooldown/rest between repetitions.
Running 17:52 [5] 4.87 km (3:40 / km)
4x1217m intervals (approximately, it being hard to be certain I started and ended them at the usual spot in the dark) in 4:26, 4:27. 4:27 and, as intestinal distress started to develop, 4:32.