needed some type of speed work, so warmed up a mile, then 4 reps of 1/8+ mile @ 6 mph, 1/8- mile @ 5 mph, then
8 reps of 1/8+ mile @ 6.5 mph, 1/8- mile @ 5mph, then
3 reps of 1/4 mile @ 6 mph, 1/8 mile @ 5 mph, then a short cool down. Kept incline at 1.5% the whole time. And, yea, none of my recoveries dipped below 5 mph. :) (This work out was supposed to be similar to the "one minute on, one minute off" routine, but I don't like clock watching so I would generally run the "on" for a little over a 1/2 lap on the tm, and the "off" to complete the lap, hence the 1/8+ and 1/8- designations.)
| 
