Today I ran 5 miles in 37:37. I ran mostly at 7.7 mph but increased the last quarter mile of each mile to 8.3 mph. However, for last mile at the end of each of the first 3 quarter miles I ran at 10.2 mph for .12 miles and for the last quarter mile ran at 10.2 mph for the last .20 miles.
In the evening I cycled for 1 hour.
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