I have my last duathlon of the year coming up next Saturday so I did a test run to see where I'm at with my fitness. You know, in case I wanted to do some training in the next 5 days. I was pretty happy with my speeds. I got 8 minute miles for my initial 5k, then kept a steady 19 MPH average over 13ish miles, and came off the bike to run a 7:44 mile. Of course after that last mile I was completely wiped. On race day I'll need to manage 2 miles after the ride, but hopefully the adrenaline of the competition will push me through.