Notes
Treadmill Tempo progression, 4 miles from 7'25" to 7'06" pace. Posterior tibial tendon somewhat unhappy in the 4th tempo mile, but was able to complete tempo.
mile 0 @ 5.7 mph
mile 1 @ 8.1 mph
mile 2 @ 8.2 mph
mile 3 @ 8.3 mph
mile 4 @ 8.4 mph
mile 5 @ 6.0 mph
mile 5.5 @ 6.1 mph
mile 6.0 @ 6.2 mph
mile 6.5 @ 6.3 mph
mile 7.0 @ 6.4 mph
7.09 miles in 1:00:00
.42 miles in 0:05:00 @ -3%