Notes
90 minute run on the treadmill, crescendo through the first hour starting at 7:19/mile and finishing with 6:21/mile 8.78 mile the first hour, 4.23 the first 30 minutes, 4.55 the next 30 minutes. Light fartlek the last 30 minutes starting with 90 seconds at 10.4(5:46) 1:45 at 10.5 (5:42) 2 min at 10.6(5:39) 2:15 at 10.7(5:36) 2:30 at (5:33) and 3 min at 11(5:27) 2 to 3.5 minutes rest between at 8.0 (7:30/mile). 4.67 miles avg 6:25.