Notes
Run :
90min as 30-30-30
Med – Mod – Mad
That was not as bad as I thought it would be. Set the TM to .5% incline and warmed up for 10 minutes, starting at 7:30s and dropping down from there. At the 10 minute mark, I dropped it to 6:30s and held that until the 30 minute mark. Then dropped to 6:15 for the middle 30 minutes and 6:00 flat for the last 30 minutes. The last 3 miles or so were a little tough.