9/9/2009
10:55 AM
8 mi
1:02:05
7:46 mi
Mizuno Mzuno Wave Rider 11 (EasternMountEE)
URL: http://bqx40.com/2009/09/09/8-miles-6-mile-tempo-in-4305-finish-sub-7-pace-running-twit2fit/
Initializing charts...
Planned treadmill settings by mile:
0 – 6.2 mph
1 – 8.1 mph
2 – 8.2 mph
3 – 8.3 mph
4 – 8.4 mph
5 – 8.5 mph
6 – 8.6-9.3 mph (6′28″)
7 – 6.4+ mph
1 mile warm in 9:40
6 miles in 43:05 (7′11″)
1 mile cool in 9:20
Weight 167 pounds