Today I ran 5 miles in 36:41. I ran the first half at 7.7 mph and the second half at 7.8 mph, but for the last quarter mile of each mile I increased it to 8.6 mph for the first 200 meters then 9.0 mph for the second 200 meters. I did this for the first two miles. Then the second two miles increased it in the last quarter mile of each mile at a rate of 8.8 mph and 9.3 mph. The last mile I ran the first quarter mile at 8.0 mph, the second quarter mile at 8.2 mph, then increased it .2 mph each tenth of a mile, running the last 100 meters at 10.3 mph.
In the evening I cycled 16.45 miles in 50:16.
In the evening I cycled 16.45 miles in 50:16.
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