Notes
Pyramid interval workout on the treadmill. Set the 'mill to 1% incline, 5.7 mph warm up/recovery speed (10:30/mile pace) and 7.5 mph interval speed (8:00/mile pace). Warm up of 1 mile, then intervals of 1/4, 1/2, 3/4, 1/2 and 1/4 mile with a 1/4 mile recovery. I was hoping to do this getting up to 1 mile for the top of the pyramid, but my 3/4 mile interval didn't feel all that great, so I decided to go back down at that point.