Notes
6 x 800m intervals with 400m recoveries. 1 mile warmup and cool down. Fast intervals at 8.0 mph (7:30 pace), recoveries and warm up cool down at 6.0 mph (10:00 pace). Incline at 1.5%. Per machine 8:50 avg pace overall and 490' of elevation gain. Felt really good, HR stayed low the whole workout. Good workout.
Training Plan Entry
Interval
6.5 mi
6 X 800m (7:30 pace) with 400m recoveries plus 1 mile WU/CD.