Notes
Neighborhood 3.6.0mi. Very hot & humid; run/walk course/
L1 9:19 (1mi), L2 10:53,(1mi), L3 10:19 (1mi), L4 5:32 (0.6)
Cool down 0.93 mile, 13:30 minutes, 14:31 min/mi
Training Plan Entry
Tempo
3 mi
Treadmill, Warm-up 0.4 mi @4.0-4.3 mph for 6:00 minutes. 2% Incline:6.3 mph-1 mile, 6.5 mph-1 mile, 6.7 mph-1 mile
Hill Walk; 0.05 mi ea 3%-12%-12%-3% incline x2 (2 mi), at 4.4.- 4.0 mph, total 28:42 minutes
Cool-down 0.2 mi, 3-0% incline at 4.0-3.0 mph