Notes
New gym membership, $225/year for the whole family with 50 meter indoor Olympic pool. not bad deal.
The treadmill is much better than Urban fitness. I can't care less about no TVs, I don't watch it anyway.
1.0 incline
1 mile at 7.1mph for warm up
4 miles at 7.6mph lactate threshold pace ( Marathon pace)
4 miles at 8.1mph HM pace
I had to move to treadmill to avoid excessive wear on my knees on the out door hilly course.