Today I ran 5 miles in 37:30. I ran the first mile as a warm-up at 7.5 mph, the second mile at 7.6 mph, and the third and fourth miles at 7.8 mph. However, for each quarter mile of the last mile for the first four miles I ran that at 8.3 mph. I increased the last mile as usual, running the last 100 meters at 10.5 mph.
In the evening I cycled 17.21 miles in 54:14. That is a 19.0 mph average.
It is getting much cooler in the evenings. I might have one more evening to ride outside next week, but that will probably be it. I should still be able to ride on Saturdays as long as it is not too cold. I did buy a Kurt Kinectic Trainer based on a recommendation from my wonderful sister-in-law Shelley : ) Just arrived yesterday so I have not used it yet.
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