Today I ran 5 miles in 37:06. I ran the first mile (warm-up) at 7.5 mph then increased by .1 mph for each of the next 3 miles. However, I ran the last quarter mile at 8.8 mph for the first three miles at 9.3 for the fourth mile. I ran the last mile as usual, running the last 100 meters at 10.6 mph.
In the evening I cycled for one hour on my indoor trainer.
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