Today I ran 5 miles in 37:04. I did my usual Monday run but did the last quarter mile of each of the first four miles, breaking it up in two 200 meter segments, at 8.3 mph and 8.6 mph for the first two miles then 8.6 mph and 9.0 mph for the 3rd and 4th mile, then increased the final mile as usual finishing the last 100 meters at 10.5 mph.
In the evening I spun for one hour.
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