70 minute run. Ran the first 4 miles relatively easy, and then the remaining miles pretty hard. 8.66 miles. 8:05min/mi. 154bpm.
p.m. 60 min easy run on the treadmill. First time I have run on the treadmill in a while. Ran at 6.7mph and then walked for 1 minute after every 9 minutes. I could definitely feel my quads throughout the run from this morning's hard effort, but I otherwise felt good.
While my biking has been terrible, I managed to run 50 miles for the week.
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