12 miles, treadmill, workout. 2 mile warmup in 14:0x, straight in to 3x3 mile with 2 minutes rest. I didn't adjust the treadmill and just left it at flat, but figured this is fair since my goal marathon in March (Phoenix) is close to sea level and net downhill. Splits were 17:27, 17:11, 16:55. I was a little more fit than I expected, so 17:00 flat for each would've likely been ideal. 1 mile cooldown at end at about 9:00 pace. I count my weeks starting on Monday, so everything is shifted off by one day, just so my weeks line up. |