I ran 3 miles Thursday in 21:10. I ran the first mile at 7.5 mph but at the .5 mile marker ran .15 miles at 8.8 mph and then .10 miles at 9.5 mph, then decreased it to 7.5 mph to finish out the mile. The second mile I ran at 9.5 mph, the third mile I decreased it at 7.6 mph but increased it as usual, increasing it at mile marker 2.75 to 9.5 mph and finished the last 100 meters at 10.5 mph.
In the evening I cycled 12.43 miles in rougly 40 mins. I stopped for about 20 minutes mid-ride but forgot to stop my watch (and no, it did not automatically pause as it should - I have found even very slight motion will keep it going).
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