Went for a bike ride with my mate phil ligget yesterday - 7:10ish for 93 miles and lots of hills (including winnats at 60 miles :-O)- average of 13mph (didn't stop the clock for wee and snack stop) so maybe a slightly higher moving average.

Had only intended to do the shorter one (60 miles) - so did some running hill reps wed - had a tight glute from that gave me a bit of knee pain (ITB like) on the right - then inner knee pain on the left (prob from over compensating) - mainly a bit poor on the preparation front - but chuffed now.