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Notes

Monroe Aquatic Center. Treadmill,

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

2% Incline-0.5mi at 6.4mph, 3% Incline-0.5mi at 6.2mph, 2% Incline-0.5mi at 6.4mph, 3% Incline-0.5mi at 6.2mph, 4% Incline-0.5mi at 6.0mph, 3% Incline-0.5mi at 6.1mph, 2% Incline-0.5mi at 6.4mph, 3% Incline-0.5mi at 6.2mph, 4% Incline-0.5mi at 6.0mph, 3% Incline-0.5mi at 6.1mph, 2% Incline-1.2mi at 6.4mph

Cool down 0.4mi 4.3-4.0mph on 2-3%Incline.

Followed by Stationary Bike for 30 minutes; 8.94 miles; 17.88 mph