Today I ran 6 miles in 45:04. I did my usual Saturday run but ran the last quarter mile of the first two miles at 8.1 mph and 8.3 mph, dividing those quarter miles in 200 yards each. After the 3 mile mark I increased the speed to 8.1 mph, then 8.3 mph for the fourth mile, then started the last mile at 8.4 mph and increased as usual, running the last 100 meters at 10.6 mph.
I came home and, after a quick snack, spun for 1 hour 35 minutes.
Total running miles for week = 43
Total cycling minutes for week = 2 hours 35 minutes
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