Notes
Both outer front hips a little sore, left hip/groin REALLY sore first thing in the AM, hip/low back improved after walking the dogs and rolling but inner groin still pretty sore, no real change from rolling/walking.
Did the first 12 mins as a warmup, increasing rpm from 50 to 75 and level from 1 to 2. This put me at 132 at right about 12 mins. Did the next 12 mins on manual, keeping at 75 rpm and changing level every circuit of the "track" between 1 and 3. Then went to "interval" program set at 2 low and 4 high for next 14 mins. Figured this was between 3 and 3.5 miles. Went to "hill" program for next 22 mins, set at level 3, which gave me 1/3/7. This was a tough roughly 2-mile stretch. Then stayed w/"hill" till the end but took the level down to 2, which gave me extended 1/then 6.
Sure felt worth 6 miles of running--hr lowish for first 2, a bit higher in the 3rd, then miles 4 and 5 spent a good bit of time at 140-150. Last mile took it easier, between 138-144.