Notes
Ran/Biked on the Genesee Riverway Trail, total 5.72mi. Our plan was to alternate biking and running, with the runner running up-tempo and biking was meant to be rest. I ran to and from the trail while Anthony biked alongside. I tried to use my ipod as a timer, but it died like 15 minutes in.
1.07mi to trail, 8:45. 8:11/mi pace.
It was hard to follow a plan without a timer, but we still alternated and went by feel. The runner would ask to switch/express they wanted to switch, and the person on the bike got to decide when the switch would happen (ie, at the next light post, at that building ahead, etc.). We figured that way the runner would push themselves more and not just stop when they wanted to. It worked well!
I ran there and back, so that's a definite 2.14mi. That leaves 3.58mi of alternating biking/running. I ran more than I biked because I did part of Anthony's return run, but to be conservative I'll stick with 1.8mi of running.
Total 2.14mi + 1.8mi = 3.94mi My goal was 4mi minimum, but I'm happy with this! Estimated total time conservatively.