Today I ran 5.25 miles in 40:21, hitting the 5 mile mark in 38:16. I ran the first four miles at 7.5 mph, increasing last ¼ mile of each mile to 8.5 mph. Then the last mile I ran at 7.7 mph, increasing that last ¼ mile to 8.7 mph and running the last .15 miles of the five miles at 10.2 mph. I then ran ¼ mile at 7.1 mph as the start of cool-down.
In the evening I cycled for 1 hour and 20 minutes.
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