Notes
Interval workout on the treadmill. Set the 'mill to 1.0% incline and 5.8mph and did a 0.75 mile warmup. Then did intervals at 7.0 mph (8:33/mi pace) for .25 / .5 / .75 /.5 / .25 miles with a .25 mile recovery at 5.8 mph. Then a .5 mile cooldown. Total was 4.5 miles in 42:33.