Notes
warm-up 1.44 miles with Rufus around sub
pyramid intervals on treadmill: 0.25 mi. @ 6:59 pace, 30 sec. recover, 0.5 mi. @ 7:30 pace, 90 sec. recover, 0.75 mi @ 7:30 pace, 90 sec. recover, 1.0 mi. @ 7:24 pace, 3 min. recover, 0.75 mi @ 7:24 pace, 2 min. recover, 0.5 mi. @ 7:24 pace, 30 sec. recover, 0.25 mi. @ 6:54 pace
0.4 m. cooldown
average cadence = 172
1108 calories