Notes
Actually this was a pretty good run on the treadmill, I did the initial 8 miles with the 740's on and broke out the 893's during the last two. Once I got past the first 4-5 miles I was able to breeze through the last 5-6 miles. I did two intervals were I ran 10mph's one was for 1.5 miles and the other was for 1 mile. I pretty much stayed at 1% incline and 9 mph's during the rest