Notes
MP Tempo run on the treadmill at the house. 6.7 mph warmup and cool down, 7 miles at 7.7 mph. Ran on iFit somewhere in Finland and slowed down to 7.0 on one big hill and speed up to 8.0 on the downhills. Per machine 8:04 avg pace and 412' elevation gain. Good workout.
Training Plan Entry
MP Tempo
10 mi
MP 7 miles, 2 mile WU/ 1 mile CD.