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Notes

Treadmill, Warm-up 0.4mi @4.0-4.3mph for 6:00 minutes.

6mi at 6.4mph on 2% Incline, 1mi at 6.4mph on 3% Incline

0.9mi, 0.5mi ea 3%-12%-4% at 4.3-4.1mph,

Cool-down 0.2mi, 3-0% incline at 4.3-4.0mph