Notes
Ran long on the treadmill today because i was doing laundry upstairs. I went up stairs for a couple minutes in between, at the 4 mile mark, then i did an incline workout for the rest. Then i moved my laundry from the washer to the dryer and went for a run outside in the rain. The pace varied but the pace i wrote down was the average. I don't know the pace for the 3.1 extension because I forgot to time it but I would guess it was about the same or slightly slower.