Max visits his friend Alona and then returns home the same route. He has taken this trip 32 times and has used his Fitbit to record the information. Although there is some variance, he basically bikes 6 mph going uphill, 12 mph when going downhill, and 8 mph on level ground. Find the total distance he bikes if the total biking time of a trip is 6 hours. If he wants to cut down his total travel time by 1 hour, what speeds would he have to travel at uphill, downhill, and on level ground?