Today I ran 6 miles in 42:28. I did my warm-up mile at 7.5 mph then did 9X300 meter intervals at 9.6 mph, 2X.20 mile intervals at 9.6 mph and 1X400 meter interval interval at 9.6 mph, with one minute recovery in-between each interval. I then ran for .25 miles at 7.5 mph which got me to the 5.15 mile marker wherein I increased it to 8.1 mph and ran the last mile as usual, finishing the last 100 meters at 11.0 mph.
In the evening I spun for one hour.
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