Today I ran 5 miles in 37:11. I ran my usual warm-up mile but increased the last .25 miles to 8.3 mph and then to 10.2 mph at the .88 mile marker. I ran the next mile at 7.7 mph and increased the last .25 miles to 8.1 mph and then to 10.2 mph at the 1.88 mile marker. I ran miles 3-5 at 7.8 mph and increased the last .25 miles the same. Shortly after completing the fourth mile I did run at 9.6 mph for 200 yards just to see how long that would take, which was 44 seconds.
In the evening I cycled for 1 hour.
You're amazing sweetheart! Love you! :)
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