Bike (Commute) 23:37  10.6 km (2:14 / km)
ahr:146 max:167 shoes: Avanti Montari
Run (treadmill intervals) 41:42 
ahr:140 max:177 shoes: Adistar Cushions
10 mins wu
3x 3mins at treadmills max speed 14.5 (I think that is K/hr??)
with 30 secs at 12.5 between
Then followed on of the interval programs on the treamill for 10 mins
Strength/Core 20:00 
2 x core
Bike (Commute) 33:54  13.65 km (2:29 / km)
ahr:135 max:165 shoes: Avanti Montari
2 things happened to me for the first time ever today.
Firstly after 12 year of marriage I forgot our wedding anniversary for the first time.
Secondly I rode my bike home in the rain holding a bunch of red roses for the first time.
Lets see how the rest of the evening goes..;-)