Today I ran 4.5 miles in ~33:01 I did my usual Saturday run with the incline at 2% through the first 2.85 miles then increased the incline to 4% for .15 miles, then 0% for the remaining miles. I did gradually increase the speed and finished the last mile as usual, running the last 100 meters at 10.5 mph.
I came home and, after a quick snack, spun for 1 hour 35 minutes.
Total running miles for week = 32.25
Total cycling minutes for week = 2 hours 35 minutes
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