Today I ran 3.75 miles in 27:39. I did my usual Monday run but am decreasing each run by 25% as a “rest” week. I ran today at 7.8 mph but increased the last quarter mile to 8.3 then 8.6 mph and ran the last mile as usual.
The key to these "rest" weeks, from what I read, is to only decrease the mileage, but keep the intensity the same.
In the evening I spun for one hour.
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