Notes
Plans changed again and I'm going to GF on Friday to p/u mom and then go to Bismarck so decided to do Interval Hills on treadmill (Thank you so much for sticking this option in the plan). Don't have half increments for incline so had to go whole: set TM for 9 mi. and incline 1 - 2 mi. warm up at 9.37; 3x2 mi. @ 8.33/8:20 with increasing incline by 1 every .5 mi. with 3 min. 10.00 recoveries in between and finished last 800 at 10.00 (The last 800 @ 8.33 was a bit harder, but I stuck it out.
Am going to take Friday off and do my 18 mi. run in Bismarck on Saturday. Given the hilly terrain, I think this is a good move. I'll finish the week out with a 6 mi. run on Sunday.
Here's the breakdown by MPH/TMPace/PConvChart:
6.0/10.00/10:00; 6.1/9.83/9:50; 6.2/9.67/9:41; 6.3/9.52/9:31; 6.4/9.37/9:23; 6.5/9.23/9:14; 6.6/9.09/9:05; 6.7/8.95/8:57; 6.8/8.82/8:49; 6.9/8.69/8:42; 7.0/8.57/8:34 /7.1/8.45/8:27; 7.2/8.33/8:20; 7.3/8.21/8:13; 7.4/8.10/8:06; 7.5/8.00/8:00; 7.6/7.89/9:54; 7.7/7.79/7:48; 7.7/7.69/7:42; 7.8/7.69/7:42; 7.9/7.59/7:36; 8.0/7.50/7:30; 8.1/7.40/7:24; 8.2/7.31/7:19; 8.3/7.22/7:14; 8.4/7.14/7:09; 8.5/7.05/7:04; 8.6/6.97/6:59; 8.7/6.89/6:54; 8.8/6.81/6:49; 8.9/6.74/6:44; 9.0/6.66/6:40; 9.1/6.59/6:36; 9.2/6.52/6:31; 9.3/6.45/6:27; 9.4/6.38/6:23; 9.5/6.31/6:19; 9.6/6.25/6:15; 9.7/6.18/6:11; 9.8/6.12/6:07; 9.9/6.06/6:04; 10.0/6.00/6:00