Notes
10 min warm-up followed by 5x90 second intervals every 4 min. I started my accellerations with 15 seconds remaining on my recover so they were a bit longer. Followed that with a 20 minute tempo avg 6:08 and 5x90 a bit quicker than the first set.
10min 10.2mph
14min 10.4mph
18min 10.6mph
22min 10.8mph
26min 11.0mph
31min 20min tempo - First 10 min at 6:15 then added .1 every 2 min and .1 every 30 seconds for the last 2 min.
55min 10.4mph
59min 10.6
63min 10.8
67min 11.0
71min 11.4
cool-down to 80 minutes
First 10 min of the tempo was at 6:15, last 10 min avg was 6:01. Could have felt better. Coujld have felt worse!