Today it occurred to me that instead of being lazy and doing nothing on the days I didn't run, I should have biked. So today I took the bike to the river trail and biked 16 miles. I did every other mile a bit faster, averaging about 3:40 per mile on the faster miles and 4:25 on the slower ones.
M: 5.56 / 40:31 / 7:17
T: 4.7 / 36:25 / 7:44
R: 4.7 / 34:35 / 7:21
Su: BIKE 16.05 / 1:04:46 / 14.87 mph
total miles (running) : 14.96