NoSlo

12 miles in the hood - out in 46:40; back in 45:00

6 miles at track - 1 hour'ish

10 miles on treadmill:

2 mile warm up to 7.5mph

2% grade for .25

1% grade for .25

2.5% grade for .25

1% grade for .25

Etc. to 7.5% top end

Then did 3%, 4%, and 5% for last 2 miles (at .25 intervals)

6 miles at track

3 mile warm up

5.2 miles at 8.7mph

cool down to 9 miles

6 miles at the track - 57ish

18 miles down CL road - out in 1:13; back in 1:10