Warm up 4 miles (1 percent incline after 1.1 miles because remembered)in 33:58, started at 9:13. up every half a mile until 2 miles by 0.1 mph then up every quarter mile starting at 8:34 pace until 3 miles then up every 0.2 miles unitl 3.6 miles then up every 0.1 miles by 0.2 mph. Ended at 6:39. 8:29 avg.
6-7 min rest, potty and stretch.
SW1= 8 x 4 min on, 1 min easy.
started with one min easy at 8:57. Right into sw. NO STOPS.
6:58 for first 3:15, 6:53 for 45 seconds, one min 8:57
6:58 for 3 min, 1 min 6:53, one min 8:57
6:58 for 2 min 45 seconds, 1 min 15 seconds 6:53, one min 8:57
6:58 for 2 min 30 seconds, 90 seconds at 6:53, one min 8:57
6:58 for 2 min 15 seconds, 1 min 45 seconds at 6:53, one min 8:57
6:58 for 2 min, 6:53 for two min, one min at 8:57
6:58 for 1 min 45 seconds, 6:53 for 1 min 30 seconds, 6:44 for 45 seconds, one min 8:57
6:58 for 1 min, 6:53 for 1 min, 6:49 for one minute, 6:31-6:35 x 1 min.
5.53 miles in 40:01 = 7:14 AVG PACE (TM FIRST MIN TAKES 20 SECONDS)
Cool down 1.47, 8:20 AVG. 1 PERCENT INCLINE AFTER FIRST MINUTE COOLDOWN
| 