Today I ran 5 miles in 36:40. I did usual my usual Monday run but increased the speed for the last .25 miles of each mile to 8.8 and 9.3 mph (half of the quarter mile at each speed) and ran the last mile beginning at 8.1 mph. I then increased it by .2 for each quarter mile, then for each tenth of a mile at the 4.60 mark. As always, finishing the last 100 meters at 10.5 mph.
In the evening I biked 16.36 miles in 50:31 (a 19.4 mph average or a 3:05 mile pace)
In the evening I biked 16.36 miles in 50:31 (a 19.4 mph average or a 3:05 mile pace)
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