Notes
MP Tempo run on the treadmill at the house. 30+ mph wind outside. 2 mile warmup at 7.0 mph, 9 miles at 8.0 mph, then 1 mile cool down at 7.0 mph. -3% incline. Per machine 1,899' elevation loss. Good workout.
Training Plan Entry
MP Tempo
12 mi
MP 9 miles, 2 mile WU/ 1 mile CD.