Today I ran 5.25 miles in 40:15. This was just my usual Monday run, which is mostly at 7.5 mph but the last quarter mile of the first two miles I run at 8.4 mph and then for the last mile I alternate running 200 yards at 7.5 mph with 200 yards at 10.3 mph, running the last .15 miles of the 5 miles at 10.3 mph and using the remaining quarter mile as a cool down.
In the evening I cycled for one hour.
In the evening I cycled for one hour.
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