Notes
ran first 8.17 miles outside with Jeff. Low 20's. Not too bad
Ran next 7 miles on TM where I did the 10 x (1 min at 5K pace at 4% incline + 2 min easy to recover)
For 5K pace, ran first 4 at 10.4 MPH, then sped to 10.5 MPH for last.
Did a little downhill running by having the back of the TM propped up 4%. This mean my 4% incline was actually 8%, but a net of 4%.