Notes
Another treadmill run on a windy muddy day. 3 x 1 mile intervals with .25 mile recoveries. 2 mile warmup and 1.5 mile cool down. Started at -3% incline and 7 mph, then did 8.5 mph at -2% incline on the first 2 intervals and then did 9 mph at -1% incline on the last one. Per machine 714' elevation loss. Good workout.
Training Plan Entry
Interval
6.5 mi
3 X 1 mile (7:00 pace), 500m recoveries. 1 mile WU, 1 mile CD.