Good workout on the treadmill this morning.
2 easy miles.
6 marathon pace miles (7:30/mi). At the end I did 0.8 miles @ 2% grade and 0.8 at -2%.
1 easy mile.
6 marathon miles (7:30/mi). 1st mile @ 2%, 2nd @ 2.5%, 3rd @3%, 4th @ -2% and at 8.2mph, 5th @ -2% and 8.4 mph, 6th @ -2% and 8.5mph. For the last 0.2 miles, took away the decline and finished at 6:40/mi for a faster finish. It turns out that the speed limits on the treadmill go down with declines. Oh well.
2 easy miles to cool down.
|