Today I ran 4 miles in 29:45. I ran most of it at 7.7 mph, ending each quarter mile at 8.6 mph and then 9.0 mph for the last tenth of a mile. I increased it a little more per the first two quarter miles and then each tenth of a mile during the last mile.
I also went on the bike for about 13.5 miles. I thought that would not be possible tonight because rain was forecast, but there was a nice break in the weather for several hours this afternoon. Not sure of my actual mileage because I stopped my watch when I had a particularly long stop due to an inconsiderate motorist and forgot to start it back up. I did measure it out on a map and travel at least 13.5 miles and probably closer to 14. I only intended to go 10 but it felt really good, much better than running, and I got a little farther west then I realized.
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