Notes
Treadmill at hotel
Min 0-7 at 1% incline up to 5.0 mph followed min 8&9 @ 5.0, then intervals,
10/11/12/13 - 1 min hill 6% @ 5.0, 1 min easy 1% @ 5.0, 1 min speed 1% @ 7.0 & 1 min easy 1% @ 5.0
14/15/16/17 - same, 18/19/20/21 - same, 22/23/24/25 - same, 26/27/28/29 - same, 30/31/32/33 - same
34/35/36(7.2 mph - 8:20)/37 - same except speed, 38/38/40(7.3 - 8:13)/41- speed dif,
42/43/44(7.3 - 8:13)/45, 46,47,48(7.5 - 8:00)/49, 50/51/52(7.5 - 8:00)/53(5.0 & 1%)
54(4.5 & 1%) 55 til end(4.0 & 1%)
Good run... Lots of work...(496c)