Notes
Was too dark to run outside so I settled for the treadmill which is a lot harder to run on. An easy effort outside is the same speed as a hard effort on the treadmill. By 6 min I was up to 5.0 mph. Then after 1 mile I increased it to .2 and after 3 miles total I increased it to 5.5. In the last mile I did a bunch of short speed bursts of 30 seconds at either 6.0 or 7.0 mph. It was a good hard workout and I was soaked. (818c)