I was not able to swim at lunch today b/c my 11:00 meeting ended up running until 12:30. I ended up with a flat rear tire this morning during the 48 mile ride. The ride was a little slower than normal. I am betting that it was caused by the flat (more rolling resistance).
I did run today. The first 2.5 miles were rough (hips hurt). After that I loosened up and ran another 5 miles (7.5 total). It was HOT (started around 5:30 PM).