Today I ran 5.25 Monday in ~41:00 (I forgot to look at the exact time). I ran most of this at a 7.7 mph pace, though I increased the last quarter mile of each mile to 8.1 mph and ran the last .15 miles of the 5 miles at 10.2 mph, then I decreased to 7.1 mph for a quarter mile to begin my cool-down. (I decided to add an extra .25 miles at 7.1 as the start of my cool-down as an experiment.)
In the evening I cycled for 1 hour.
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