Notes
11 miles on the treadmill at the house. 8 miles at MP with 2 mile warmup and 1 mile cool down. 7.5 mph for MP, 6.5 mph for the rest. .5% incline. 291’ elevation gain per the machine.
Training Plan Entry
MP Tempo
11 mi
MP 8 miles, 2 mile WU/ 1 mile CD.