CFE WOD 6am Bike
  3x 3miles, rest 3 minutes.  3x 2miles, rest 3 minutes (legs were tired, I was tired)

CFE WOD 9am Run
  90 minutes....grrrreat run! : )  So much for the 70%...i just ran what felt good.  And good today felt like a 8:45 mm pace for 9.5 miles (had to stop early to get a shower in before an appointment).  WOOHOO! Felt FANTASTCI!  I did a Hammer Gel before the run and at an hour.  I rushed to get out of the house I totally forgot the other portion of my fueling (electrolites and anti-fatgue)  oops!  I will get those in on the bike this weekend.  My 8:45 pace was slowed by my shoe lace coming untied twice and walking while I did gel.  And accidentally turning my music volume off twice towards the end.  I'm guessing I was closer to a 8:30 pace.