Today I ran 5 miles in 36:30. I ran my typical Monday run but for the last quarter mile of miles 3 and 4, I increased it to 9.0 mph and 9.6 mph and 9.3 and 10.0, respectively (I divide the quarter mile into two and run the first half at the first speed listed and the second half at the second speed listed).
In the evening cycled 16.34 miles in 49:55. That is a 19.6 mph average.
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