Notes
Long progression on the treadmill went through 4 miles at 30 minutes continued to speed up every 3 minutes until I reached 9.4. I still had about 25 minutes to go so I held that pace until the last mile and then cut it down to 6 min.
Felt pretty smooth until the last 10 min or so I began feeling the effort. HR and breathing were pretty low and easy the whole time.