Today I ran 10 miles in 1:11:27. I did my usual warm-up to 8.1 mph then did miles 2-4 at 8.1 mph, then miles 5-8 [four miles] at 8.8 mph, then the 9th mile at 8.1 mph, then the final mile I increased as usual, running last 100 meters at 9.6 mph.
I am down in St. George at a conference and brought my bike. So I cycled 21.16 miles in 1:16:53. That is only a 16.5 mph average. I biked from St. George to south Snow Canyon entrance, and then about halfway up the canyon. Anybody who has biked (or run) this knows that from St George to Snow Canyon it is uphill almost the entire way, with some really fun, steep hills thrown in for good measure. I made it back to St. George extremely fast (all downhill, with the exception of one 8% hill climb of about 1/3 mile).
I am down in St. George at a conference and brought my bike. So I cycled 21.16 miles in 1:16:53. That is only a 16.5 mph average. I biked from St. George to south Snow Canyon entrance, and then about halfway up the canyon. Anybody who has biked (or run) this knows that from St George to Snow Canyon it is uphill almost the entire way, with some really fun, steep hills thrown in for good measure. I made it back to St. George extremely fast (all downhill, with the exception of one 8% hill climb of about 1/3 mile).
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