Notes
It is really cold and windy, wind chill like -20, so I ran this indoors rather than outside per discussion w/Briana. I made the first 20 mins the world's slowest warmup per instructions, took the whole 20 to come up to 8:57 and 1% grade! Did the rest as directed w/slow sections 8:57 to 9:05, flat to 1.5% grade and build/hold sections 0.5 to 1.5% grade building and holding as directed.
70 minutes as follows:
20 minutes long gradual warm up to steady/comfortable pace for TODAY
5 minutes gradually build to 8:30 pace
5 minutes hold 8:30 pace (just get close, does not have to be exact)
20 minutes back to steady/comfortable running...BY FEEL!
5 minutes gradually build to 8:30 pace
5 minutes hold 8:30 pace
10 minutes finish at your comfortable effort/pace