15 minute elliptical trainer warm up, 9 mile run, followed by another 15 minute elliptical cool down. Distance | Time | Avg Pace
| | Avg HR
| Max HR
| 1 | 6:50 | 6:50 | | 152 | 157 | 2 | 13:29 | 6:39 | | 158 | 161 | 3 | 20:04 | 6:35 | | 161 | 163 | 4 | 26:34 | 6:30 | | 161 | 164 | 5 | 33:00 | 6:26 | | 164 | 166 | 6 | 39:22 | 6:22 | | 166 | 167 | 7 | 45:56 | 6:34 | | 165 | 166 | 8 | 52:23 | 6:27 | | 166 | 168 | 9 | 58:30 | 6:16 | | 168 | 169 | Total | 58:43
| 6:31 | | 162
| 169
| |