NoSlo

5 miles around the hood - 48 min

1- miles around the hood - 1:30

9 miles - speed work out - 5 x 5 min at 8 mph, 2 min in between, 5 x 30 sec. hill repeats

6 miles in Boulder - 59 min

9 miles - uphill treadmill

1 mile warm up;

.5 at 4.0 mph - 15% grade

.5 at 6.7 mph - 0% grade

.5 at 4.1 mph - 15% grade

.5 at 6.8 mph - -% grade

Etc. to 4.7 mph at 15% grade and -6% grade (7.1 mph)