In the morning 6 miles at about 6:15 pace on the Jordan River Parkway. In the evening, 12 mile run on a treadmill with 2 miles at 5:06 pace with 1% grade and the last half-mile at 2% , a minute rest, then 4 minutes at 1% grade for 2 minutes then 2% for a minute, and the last minute 3% at 5:00 pace, rest a minute, then 2.5 minutes varying the grade from 1% to 4% at 5:00 pace, then a minute rest and 1:10 at 1%-5% grade at 5:00 pace, another minute rest and 35 seconds at 5:00 pace 2%-6% grade. | 