Today I ran 5 miles in 36:14. I did my usual Monday run but increased the first two quarter miles (at the end of each mile) to 9.0 mph and 9.6 mph, the next two to 9.3 mph and 10.0 mph, and then increased the last mile as usual, finishing the last 100 meters at 11.5 mph.
In the evening I cycled 17:58 miles in 54: 49. A 19.2 mph average.
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