Running day--
Pick a distance that you consider pretty long. For instance: I typically run 5k (3.1 miles) every week or two and run some shorter distances in between. For today, I would choose to run 10k. If you haven't run at all in a really long time, try for a mile. Walk/run it if necessary.
You could do the same thing for biking or using a rower.
Some typical distances:
1 mile
2 miles
5k
10k
15k
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