Notes
Wanted to do 4 miles of Tempo with balance in warm up and cool down. Strated on ellipitical and did 1.5 up/down about 15 minutes each and switched to treadmill for run. Started on pace and didn't feel like it was possible. Slowed after 400m then picked it back up after 1200m for 1 mile at tempo then cut back for 1200or so then finished with another mile at tempo. So ended up more of Fartlek type tempo.