total running time 85:02. treatmill. I warmed up for 20 minutes and then did a ladder 1-1-2-2-3-3-4-4-5-5-4-4-3-3-2-2-1-1-1-1-1-1-1-1 this got me to 8 miles. uptempo was all at 9 min pace. recovery was 10 min pace for all recoveries of 1 or 2 minutes. The longer recoveries started at 10 min pace but increaased slighlt. the last mile I slowed to 5.5 mph (11 min pace) but every 30 seconds I increased by 0.1 until 6 mph then by 0.2 until 6.6 and the up again by 0.1. The alst 30 seconds I icnreased 0.1 every 10 seconds finishing at 7.8 mph.
splits 9:47, 9:41, 9:18, 9:29, 9:23, 9:26, 9:20, 9:32, 9:07
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