treadmill run Garmin way off on distance so used my lap to hit the miles total time 88:56. 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. Start up tempo at 6.7 mph and recovery at 6.3 but upped this by 0.1 mph for both until I did 4,5, and 4 minutes uptempo at 7.1 mph with recovery at 6.6. Then I upped the pace even more. When the ladder was done at 70 minutes I slowed to 6.3 and upped it by 0.1 every 30 seconds. at 72 minutes I went up by 0.1 every 2 minutes. At 80 I stayed at 7.1 for 6 minutes and then I went up every 30 seconds again until 87: minutes then I went up by 0.2. I finished for almost 30 seconds running 7.9 mph. watch said 8.84 miles when I was done. effort and current fitness tells me that treadmill was accurate. mile splits: 9:45, 9:23, 8:58, 8:48, 8:45, 8:44, 8:46, 8:45, 8:45, 8:17
bicyle with Beth took it east 60:29 total time. average time 12.2 mph.
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