Today I ran 5 miles in 34:45. After my usual one mile warm up I did a 1 mile and .75 mile interval at 9.3 mph. Then I did .5 miles at 9.5 mph then .25 miles at 9.7 mph, then 300 meters at 10.0 mph and finished the last 100 meters at 10.4 mph. For my recovery I ran at 7.5 mph for half the time I had just run the previous interval.
In the evening I biked 16.20 miles in 51:22.
In the evening I biked 16.20 miles in 51:22.
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