Notes
MP Tempo run on the treadmill at the house. -3% incline the whole time, 2 miles at 7.0 mph to warmup then 9 miles at 8.0 mph for the Tempo portion and then 7.0 mph to cool down. 1,930' elevation loss according to the treadmill. Pretty good workout, felt good.
Training Plan Entry
MP Tempo
12 mi
MP 9 miles, 2 mile WU/ 1 mile CD.