Notes
I took my HR for 1 min on/1 min off during the entire progression: (according to 42 laps)
143
144
142
142
143
143
143
144
143
145
142
145
144
143
141
144
145
145
144
145
148
148
145
147
149
150
148
149
150
151
150
152
153
154
156
157
158
158
160
159
159
146 (This is probably where I stopped and got off the treadmill. I forgot to shut off my watch for a few seconds.)
2.22 mile warmup
5 min @ 8.6 mph
5 min @ 8.7 mph
5 min @ 8.8 mph
5 min @ 8.9 mph
5 min @ 9.0 mph
5 min @ 9.1 mph
2 min @ 9.2 mph
2 min @ 9.3 mph
2 min @ 9.4 mph
2 min @ 9.5 mph
2 min @ 9.6 mph
2 min @ 9.7 mph
= 6.30 miles @ 6:40 average pace
3.67 mile cooldown