ran with some of my friends.
the first 3 miles were at a break neck slow pace. Then two people peeled off.
Ran the last 4 with another buddy at about 8 min miles.
not to shabby for a recovery day.

I ran this 10 min after biking the 13 miles.
Needless to say I became pretty freaking dehydrated about mile 14 so my legs were cramping up and began to hurt. Next time I am going to drink more throughout the day/ stash some water me thinks.

the time might be a little off
took paul and rode to the bike shop and back on the fixie.