20 miles at home on the treadmill, it was icy out this morning. Total time was 2:41. 1% incline except for 2 min climbs (5%) every 20 minutes at 20, 40, 60, 80, 100, and 120 minutes. The first 10 miles were easy in 1:26. The next 6 progressed from 8:20 to 7:20 pace. The last 4 around marathon pace (7:10, 7:00, 6:53, 6:53) Overall, the workout went great. It helped accidentally sleeping in for an extra hour and getting the extra rest. |