Treadmill @ 1.5%
Warm-up 1.5 mi @ 9:00 pace, 10 fartleks on every half mile for 30 sec, and 1.5 mi cool down at 8:45 pace. The pace started at 9:00. At the beginning of each half mile I bumped the speed up 1 mph for 30 sec and then reset the speed back 0.9 mph. My legs and body are still tired. This was a better alternative than running track today. Ran 6 miles this afternoon with craig. Hot run but a good run. | 