Today I ran 5.25 miles in ~40:20. I did my usual run of 1 mile warm-up, running the last quarter mile of the first mile at 8.4 mph. Then the next .5 miles at 6.0 mph at an 8% incline, then .25 miles at a 10% incline, then .125 miles at a 12% incline (all at 6.0 mph), then walking at 4.3 mph at a 15% incline to finish out the mile. Then I ran the next .5 miles at a 2% incline at 7.8 mph, then leveled it out and ran at 7.8 mph for a 1/4 mile, then ran the last quarter mile of that mile at 8.4 mph. Then I ran the 4th mile the same as the 2nd mile. Then for the fifth mile I leveled it out and ran at 7.5 mph for 200 yards, then increased inclined to 8% and decreased speed to 6.0 mph for .5 miles, then increased the incline to 10% for 200 yards before leveling it out again. I ran the final .15 miles at 10.3 mph.
After coming home, eating a quick snack, I cycled for 1 hr 35 mins.
Total running miles for week = 55
Total cycling minutes for week = 3 hours 5 minutes
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