4 mile run followed by 30 on the bike.

While I had the day off, I really wanted a chance to ride with some friends at around 7 a.m., while reserving the bulk of my day for work and lounging. So I woke up at 5:30ish and was running by 6 a.m. I really struggled through the 4 miles. 30 minutes total, with a 7 minute final mile. My heart rate told me I didn't have it today, as I was hitting the 170's by mile 3, even at 7:30 miles. I think I really could use a break.